Neutral Grip Seated Row

Proper Positioning

1. Sit on the bench and place feet firmly on the foot platform

2. Grasp the double - D row bar with a neutral grip (hammer grip)

3. Head and neck in a neutral position

4. Chest out

5. Slight bend in the arm with elbows pointing out

6. From the hips, bend the upper body forward keeping the back straight

7. Knees slightly bent

Proper Technique

1. Flex the lats and rhomboids, activating them throughout the entire movement

2. Retract the scapula and pull the arms back until the elbows are approximately beneath the shoulders

3. The row bar should touch the lower abdomen

4. Squeeze the shoulder blades together

5. Lower the bar in a controlled manner, whilst keeping the lats contracted

6. Inhale in the downward phase and exhale in the upward phase of the movement

Essential Tips

1. Do not lockout arms during the elbow extension

2. Avoid hyperextending the elbows at starting position

3. Think of the hands as 'hooks'

4. Avoid rounding the back