Seated Row — Form Analysis
Build a strong, sculpted back.
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Primary Muscles
Equipment
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Common Mistakes
Excessive Torso Rocking
Using momentum from your lower back and hips to pull the weight, rather than isolating the back muscles. This reduces the effectiveness of the exercise on the lats and can place undue stress on the lumbar spine, increasing the risk of lower back pain or injury.
Shoulder Shrugging
Elevating the shoulders towards the ears during the pull. This over-activates the upper trapezius muscles and reduces the engagement of the lats and rhomboids, leading to an inefficient back workout and potential neck/shoulder tension.
Incomplete Range of Motion
Not fully extending the arms at the start or not fully retracting the shoulder blades at the end of the movement. This limits muscle activation and prevents full development of the target muscles, reducing the exercise's overall effectiveness.
