Exercise of the Week: Seated Rows

Targeted Muscles: Rhomboids and Latissimus Dorsi

By strengthening both of these muscle groups, you can limit the effects of kyphosis (rounded, hunched shoulders/back) and back pain by helping to keep your back straight when sitting.

Starting Position:
– Sit with your knees bent and your feet flat on the floor or on the pulley platform. Keep your back straight and your arms extended gripping a bar with your palms facing in.

1) Begin the exercise by bending your elbows and pulling the bar towards your stomach.

2) Squeeze your shoulder blades and keep your arms close to your sides.

3) Hold and then slowly extend your arms back to the starting position.

4) Complete three sets of ten repetitions.

Remember to keep elbows close to body throughout entire movement and keep back straight! Also, breathe normally and controlled while tightening your core.

This exercise can be done on a cable pulley or weight machine.

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