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Açıklama
Seated Row Machine is a fundamental exercise designed to work the back muscles safely and effectively. This movement primarily targets the latissimus dorsi, rhomboid, trapezius, and posterior deltoid muscles. Since it is performed seated, pressure on the lower back is reduced and maintaining proper form is easier. It is ideal for increasing back thickness and correcting posture. Suitable for both beginners and advanced athletes. It plays an important role in back development for bodybuilders.
Adım Adım Talimatlar
- 1
Sit on the machine and place your feet on the foot supports
- 2
Bend your knees slightly, lean your chest against the support pad
- 3
Extend your arms and grip the handles with palms facing each other
- 4
Pull your elbows back to bring the arms toward your chest
- 5
Contract your back muscles and hold for one second
- 6
Return to the starting position in a controlled manner
Önemli Noktalar
- ✓Place your feet completely on the platform when sitting on the machine
- ✓Lean your chest against the support pad, keep your back straight
- ✓Pull the handle to the lower part of your chest, not your abdomen
- ✓Pull your shoulders backward during the movement, bring your shoulder blades together
- ✓Release the weight in a controlled manner, start again before fully extending
Yaygın Hatalar
- ✗Rounding the back - increases risk of lower back injury
- ✗Leaning the body too far back - increases lower back stress
- ✗Using only the arms, bypassing back muscles
- ✗Performing the movement too quickly - reduces muscle development
- ✗Pulling the handle too high or too low - ineffective movement
Nefes Kontrolü
Exhale while pulling the handle toward yourself, inhale while releasing. Complete exhalation at the point of peak muscle contraction.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with lower back hernia should pay attention to sitting upright
- Those with shoulder injuries should limit arm movement
- Those with wrist problems should use a neutral grip
- Those with severe back pain should get doctor approval
Güvenlik İpuçları
- Sit upright and keep your back straight
- Pull and release in a controlled manner
- Do not pull your shoulders toward your ears
- Keep your abdominal muscles tight
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Effectively develops middle back muscles
- ✓Increases back thickness
- ✓Improves posture
- ✓Supports shoulder health