Seated Row Machine Scapular Retraction
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Muscles worked
- High load
- Traps · Mid and Upper back · Rhomboids
- Low load
- Forearms
Primary muscles
Secondary muscles
How to do it
Sit upright at a seated row machine and grasp the handles with your elbows nearly straight. Without bending your elbows or leaning back, draw your shoulder blades together to move the handles a short distance. Pause, then let your shoulder blades move forward under control. Use a load that permits this small, deliberate motion.
Form cues
- Keep your elbows nearly straight.
- Move your shoulder blades, not your torso.
- Keep your shoulders away from your ears.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper backLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.