Seated Rows

The seated row is the example exercise for latissimus-dorsi extension (drawing the arm from a front-horizontal position to the side). Grip variations:

• Neutral Grip — Primary: Latissimus Dorsi (MEO lower lats); Secondary: Biceps Brachii, Brachialis, Brachioradialis.
• Pronated Grip — Primary: Trapezius, Rhomboids, Posterior Deltoid; Secondary: Biceps Brachii, Brachialis, Brachioradialis.

The seated row (pronated grip with shoulder width and wider) also trains the trapezius. For best lat results, stabilize the spine using hip rotation and ensure the elbow joint moves backwards. The pronated-grip seated row is described as the reverse of the chest press. Seated row is the "stretch"/"contracted" lat position in the Positions-of-Flexion chart (with pullover).

• Neutral grip → Latissimus Dorsi (lower lats) primary.
• Pronated grip → Trapezius, Rhomboids, Posterior Deltoid primary.
• Secondary in both: Biceps Brachii, Brachialis, Brachioradialis.
• Stabilize spine via hip rotation; drive the elbow backward.

• latissimus-dorsi — primary (neutral grip, extension).
• trapezius / rhomboids / posterior-deltoid — primary (pronated grip).
• biceps-brachii — secondary elbow flexor.
• lat-pulldown / bent-over-row — related pulls.
• pullover — a more reliably lat-dominant alternative for chest-emphasis pullovers.

This module's two grip variants are now structured exercise records: the neutral grip is ex.seated-cable-row (spine/row.json), the pronated/wide grip is ex.seated-cable-row-pronated-wide (spine/row.json) — the latter added specifically because the trapezius module cites it as a middle-trap training exercise.