When it comes to strength training and building a well-rounded physique, having a variety of exercise options is essential.
One popular exercise that targets the back muscles is the seated row. Traditionally performed using a cable machine like a lat pulldown low row machine, the seated row is an effective way to develop a strong and defined back.
However, with the rise in popularity of functional trainers, many fitness enthusiasts wonder if they can use this versatile piece of equipment for seated rows.
In this blog post, we will explore the possibility of using a functional trainer for seated rows and discuss the benefits and considerations associated with this exercise variation. Before delving into the use of a functional trainer for seated rows, let's first understand what the exercise entails.
Seated rows primarily target the muscles of the upper back, including the rhomboids, latissimus dorsi, and trapezius.
The exercise involves sitting on a bench or the floor with the legs extended, grasping a cable attachment, and pulling it towards your torso while maintaining an upright posture.
Seated rows are excellent for improving posture, strengthening the back, and enhancing overall upper body strength. While functional trainers are not specifically designed for seated rows, they can definitely be adapted to perform this exercise.
Here are the step-by-step instructions. While you can do these seated on the bare floor, it’s nice to perform them on a padded surface. In this case, you’ll need a bench or plyo-box to sit on and a double-d handle.
Place the bench/box a few feet from the functional trainer and attach the handle to the cable pulley of the machine.Now that you have your gear set up, it’s time to set the correct handle height on the functional trainer machine:
Grab the carriage
With a single hand, hold the carriage firmly to prevent it from slipping down during the adjustment.
Pull and hold the pop pin or release lever
Use your other spare hand to pull and hold the pop pin or release lever, it depends on the machine's design. Doing this will disengage the lock mechanism.
Slide the carriage
Move the carriage up or down to a height that places the handle at a height that’s between your belly button and sternum.
Release the pop pin or lever
Let go of the pin or lever, which will allow it to engage the lock mechanism. You should hear a “click” when it locks into place which confirms that it’s securely positioned.With your equipment collected and handle height selected, it’s time to pick the weight you’ll be lifting. Here’s how to do that:
Pull out the selector pin
Grab the end of the selector pin and pull it out of the weight stack.
Choose your weight
Based on your strength with seated rows and the sets/reps you’ll be performing, choose a weight to lift.
Insert the selector pin
After you’ve chosen the weight increment you want to lift, insert the selector pin into the center hole of the weight stack plate. You’re almost there! Grab a seat on the bench and grab the handle attachment. Now that everything is set up and ready to go, it's time to unleash the beast.
Pull the handle towards your midsection by bending at your elbows to bring the handle to you. Under control, return the handle back towards the machine.
Do this for your desired number of reps. Once complete, gently return the cable attachment towards the pulley carriage.While functional trainers may not be specifically designed for seated rows, they can indeed be used to perform this effective back exercise.
By attaching the appropriate handle to the pulley carriage, you can target your back muscles and enjoy the versatility that functional trainers offer.
However, it's important to ensure proper form, adjust the machine correctly, and gradually increase resistance to maximize the benefits. So, if you're looking to spice up your back workouts, give seated rows on a functional trainer a try and enjoy the results!
