SEATED LOW ROW EXERCISE DESCRIPTION:
The Seated low row is a two-joint motion exercise designed to target the shouler horizontal abductors, particularly the posterior deltoids. A scapular retraction is first set in order to enable the shoulder joints to move more smoothly and safely. This also increases the optimum range of motion. Sitting and using a cable machine requires more stabilization from the body and greater hamstring flexibility than using a type rowing machine that braces the upper body. The positioning of the shoulders for this exercise is important for effectively challenging the posterior portion of the deltoids and for ensuring the safety of the joints. Pay close attention to the directions.

ALIGNMENT AND POSITIONING OF THE SEATED LOW ROW:
1. Plant the feet firmly onto the floor or against the machine.
2. Sit up in a ready position with the knees flexed, and create a natural arch in the lower back.
3. Lightly hold a set of pulley handles. Keep the wrists in a neutral position, the palms down, the arms aligned with the cable, and the elbows slightly bent and pointed out.

TECHNIQUE:
1. During the start of the seated low row, keep the arms just slightly bent, contract the rhomboids, and pull the shoulder blades together and down (scapular retraction).
2. Continue to squeeze the shoulder blades together. Contract the posterior deltoids. Pull the arms back, keeping them aligned with the cable until the elbows are almost straight out from the shoulders.
3. Hold, and contract the rhomboids, midtrapezius, and posterior deltoids. Maintain a natural arch in the lower back, and keep the arms as relaxed as possible.
4. Slowly return the arms back to the original starting position, keeping the scapulae retracted and tension on the posterior deltoids. Repeat.