What can you do with the seated rowing position?

Many men are not satisfied with their thin bodies and want to become muscular men, so they go to the gym to exercise. As long as they use the right method, they will grow explosive muscles. Many men only focus on training their chest and arm muscles, but ignore the training of their back muscles. If you want to exercise your back muscles, you should use the seated rowing exercise method to achieve it. So, how do you do the seated rowing posture? What can I exercise?

Seated rowing

Muscle group trained: rhomboids. This movement requires a certain strength, which can make the muscles behind the shoulder become fuller and stronger and restore the deformed shoulder blade to its original position.

Preparation: Sit upright on the rowing machine, keep your upper body upright, tighten your waist, lift your chest, and tighten your abdomen.

Action essentials: Lower your shoulders, keep your left and right shoulder blades on the same horizontal plane, keep your elbows close to your ribs and pull the rowing machine backwards until your upper arms and forearms are at 90 degrees, and repeat this process.

Amount of movement: 3 sets each time, 8 to 12 reps per set.

Reminder: The key to doing this exercise well is to keep your waist tense during the force application so that the balance of force can be concentrated on the rhomboid muscles.

Seated Upright

Muscles trained: erector spinae. Although this exercise does not require much exercise, it can effectively prevent back pain.

Preparation: Sit upright on the push-up machine, with your waist pressed against the convex part of the backrest, and adjust the movement axis to about 30 cm below your neck.

Key points of the movement: Cross your hands in front of your chest and make reciprocating movements using your waist as a fulcrum. During each pause, the upper body and thigh plane should be kept at 30 to 95 degrees.

Amount of movement: 3 sets each time, 8 to 12 reps per set.

Reminder: When doing this set of movements, you should use your legs to keep your torso from shaking. In addition, the movement axis should not be too close to the neck, otherwise it is easy to.

In addition to daily exercise, men should also change their bad living and eating habits. For example, three meals a day, none of them can be skipped. Don’t ignore the role of three meals a day because of your busy work. You know, daily exercise requires a lot of nutrition. If you skip a meal, your body will lack a lot of nutrition and energy, and it will naturally be difficult to build muscles.