The seated row is a popular exercise performed by many gym-goers. It is a great entry level back and posture strengthening exercise for the golfer new to resistance training. By strengthening the musculature of the upper back through proper shoulder blade control, we can help to keep your arms "quiet" throughout your swing.

Fig. 1

Start - Side View

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The objective of the exercise is to maintain neutral spine posture throughout, while pulling the bar towards the abdomen. During each repetition, the focus should be on drawing the shoulder blades in together rather than just pulling your hands back to your belly.

You are actually trying to feel the lower points of your shoulder blade squeezing together more so than the upper portion - this can be best felt by ensuring that the bar is pulled low towards your belly button and not to your chest. Always keep your chest and eyes up throughout the exercise, we often find that when you look down, you actually drop your shoulders and round your back - not good!

The pictures above show the start and finish positions from both side and back views. As a part of your program, you should aim to complete 3 sets of 12 repetitions with a challenging weight 2-3 times per week.

There are many varieties of this machine in your local gymnasium, be sure to ask the staff for assistance when needed.

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