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Back · Cable
Seated Normal Grip Row Machine
Seated Normal Grip Row Machine is a beginner compound strength exercise that works the upper back (back). It needs a cable. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
How to do Seated Normal Grip Row Machine
- Sit on a bench facing a row machine with a straight back and your feet placed on the footrests.
- Hold the rod above your knees with an overhand grip of your hands while keeping your arms straight.
- Pull the cable towards your chest by bending your arms and taking your elbows past your back.
- Return to the initial position and repeat.
Form tips
Move slowly and with control through the full range of motion, and stop if you feel pain.
Seated Normal Grip Row Machine alternatives
More upper back exercises
Seated Normal Grip Row Machine FAQ
What muscles does Seated Normal Grip Row Machine work?
Seated Normal Grip Row Machine mainly works the upper back in the back.
What equipment do you need for Seated Normal Grip Row Machine?
You need a cable.
How many sets and reps of Seated Normal Grip Row Machine should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Normal Grip Row Machine good for beginners?
Yes. Seated Normal Grip Row Machine is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Seated Normal Grip Row Machine burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Seated Normal Grip Row Machine?
Other exercises for the upper back include Plate Pinch Grip Row, Seated Row Machine Rows, Suspension Trainer With Grips Wide Grip Inverted Row on Floor and Dumbbell Hammer Grip Incline Bench Two Arm Row.
For developers
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