Do you want to build a strong back and improve your posture? If yes, then you should incorporate the neutral grip seated row into your workout routine. This exercise targets the mid-back muscles, including the rhomboids, traps, and rear deltoids, and helps to improve your overall upper body strength.
What Is a Neutral Grip Seated Row?
A neutral grip seated row is a weight training exercise that involves pulling a cable or handle towards your body while seated on a bench or machine. The grip used in this exercise is neutral, which means the palms of your hands face each other, and your shoulders are in a natural and relaxed position.
How to Perform a Neutral Grip Seated Row?
Here are the steps to perform a neutral grip seated row:
- Adjust the machine or bench so that the handles or cable are at chest level.
- Sit on the bench and place your feet on the platform in front of you.
- Grasp the handles with a neutral grip, and keep your hands shoulder-width apart.
- Keep your chest up and your shoulders down and back.
- Brace your core and pull the handles towards your chest.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the handles back to the starting position.
- Repeat for the desired number of reps.
Benefits of Neutral Grip Seated Row
There are several benefits of incorporating the neutral grip seated row into your workout routine:
- Strengthens the mid-back muscles: The neutral grip seated row targets the mid-back muscles, including the rhomboids, traps, and rear deltoids, which helps to improve your overall upper body strength.
- Improves posture: By strengthening your mid-back muscles, the neutral grip seated row helps to improve your posture and reduce the risk of back pain.
- Versatile exercise: The neutral grip seated row can be performed using a cable machine, a seated row machine, or even with resistance bands, making it a versatile exercise that can be done at home or in the gym.
- Easy on the joints: The neutral grip seated row is an easy-on-the-joints exercise that is suitable for people of all fitness levels.
Common Mistakes to Avoid
Here are some common mistakes to avoid while performing the neutral grip seated row:
- Using too much weight: Using too much weight can compromise your form and increase the risk of injury. Start with a lighter weight and gradually increase as you get stronger.
- Not keeping your shoulders down and back: Keeping your shoulders down and back throughout the exercise helps to engage your mid-back muscles and improve your posture.
- Rounding your back: Rounding your back during the exercise can put unnecessary stress on your lower back and increase the risk of injury.
- Not squeezing your shoulder blades together: Squeezing your shoulder blades together at the top of the movement helps to engage your mid-back muscles and improve your posture.
Conclusion
The neutral grip seated row is an effective exercise that targets the mid-back muscles and helps to improve your overall upper body strength and posture. By incorporating this exercise into your workout routine and avoiding common mistakes, you can build a strong and healthy back.