Fysiqal
Exercises
Exercises

Seated Rows

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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Seated cable row; a neutral grip emphasizes the lats (shoulder extension), while a pronated grip emphasizes the traps, rhomboids and posterior delts.

Detail

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).

Key facts

  • 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.

Connections

Sources

Historical reference · reference manual (page cited)
p.180p.212p.320p.380p.612
Cited authorities in source: Thompson (1989); Ellison (1991).

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Atlas Connections

Biceps Brachii
The strongest flexor of the elbow joint (long and short heads); flexes the elbow, supinates the forearm, and weakly flexes the shoulder; a 2-joint muscle (ROM 135°).
Latissimus DorsiClosely related
A 2-joint back muscle; its strongest action is adduction (drawing the arm to the side from side-horizontal, rotating inward), with extension second.
Posterior Deltoid
The rear deltoid head; produces horizontal abduction, backward extension, and external rotation — the most under-emphasized deltoid head.
Rhomboids (Major and Minor)Closely related
Two muscles between the spine and the inner edge of the scapula that retract (draw together) and downwardly rotate the shoulder blades — key to upright posture and rowing movements.
Trapezius
A muscle that functions as three different muscles — upper, middle, and lower traps — moving the scapula.
Bent-Over Barbell RowClosely related
Hinge forward with a neutral back and pull the bar to your lower ribs. The lats and teres major drive the pull, the rear delts and mid-back finish it, and your back muscles hold the hinge the whole time, so it is a heavy row with a real low-back demand.
Lat PulldownClosely related
Pull the bar to your upper chest in front of your face, with your shoulder blades drawn down. An overhand grip one to two times shoulder width works the lats about equally well, so pick the width that lets you use full range, and skip behind-the-neck pulls.
PulloversClosely related
Shoulder-extension pullover listed for the latissimus dorsi and flagged "not effective" for the chest by the source — but current EMG research finds the opposite: it's primarily a chest exercise, more effective for pecs than lats.
The Mind-Muscle Connection — Why You Can't Always "Feel" a Muscle Working
"Feeling" a muscle work is really a question of which motor units your
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.