T Nation

More Effective Seated Row


#1

Here is a little variation of the seated row I’ve been playing with. What I do is elevate the pulley higher than it would be on a normal seated row and you pull from high to low (pull to your navel). This makes it a much better lats exercise. Best done for higher reps with a good squeeze at the peak contraction.


#2

I’ve been experimenting with a similar movement using the high end of a cable crossover station while standing. I’ve never really felt like regular seated cable rows did anything but the high pulley version is awesome.


#3

Yeah that’s because you would have to lean forward and then back while pulling to get optimal lat recruitment. I hate what that does to my lower back. Thib’s variation is brilliant!


#4

In al honesty I got my inspiration from Vince Gironda’s gym… he welded his own machines in the 50s and his seated row has a slightly higher pulley than normal, not as high as in my video but still higher than a normal seated row station.


#5

What do you think of doing seated rows from an elevated seat? I’ve seen a lot of people favoring that variation instead of the regular seated row.


#6

I did that yesterday with my friend. If you pull it to your abdomen and keep your shoulders down it is a very effective exercise


#7

Tried this today, seems too easy to do the stack.


#8

That;s why I prefer to use it at the end of the back session and use a slower tempo, higher reps and a squeeze at the top


#9

I ve been doing this on smith machine when a cross between deadlift and row with bar hitting right above navel. I’ll try this out though , nothing says power like well developed posterior chain.