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Diverging Seated Row

Strengthen your back and improve posture with this effective row variation.

The Diverging Seated Row is a fantastic exercise to target your upper back muscles, including the lats, rhomboids, and traps. This variation of the seated row involves pulling the handles apart as you row, which helps to engage more muscle fibers and improve your overall back strength. By incorporating this exercise into your routine, you can enhance your posture and reduce the risk of back injuries. It's a great way to add variety to your workout and challenge your muscles in a new way. Often referred to simply as 'seated row' in gyms, this exercise is a staple for building a strong, balanced upper body. Remember to focus on form and control to get the most out of each rep.

How to do Tips

Body Part: Back
Level: Intermediate
Muscles: Lats
Modality: Compound
Direction: Pull
Equipment: Machine
Goal: Strength

How to do:

1. Sit on the rowing machine with your feet securely placed on the footrests and knees slightly bent. 2. Grasp the handles with an overhand grip, keeping your arms extended and back straight. 3. Pull the handles towards your torso, keeping your elbows close to your body. 4. Squeeze your shoulder blades together as you pull, then slowly return to the starting position. 5. Repeat for the desired number of repetitions.

Tips:

- Keep your core engaged throughout the movement to support your back. - Avoid rounding your shoulders; keep them down and back. - Control the movement, especially on the return, to maximize muscle engagement. - Breathe out as you pull the handles towards you and inhale as you return to the start.

Similar Exercises

Bent-Over Row

T-Bar Row

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