How To: Work your back muscles with narrow grip seated rows

Learn how to do narrow grip seated rows. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Seated rows develop the entire complex of muscles in the upper back. Success depends on isolating those muscles to perform the row—your lower back would like to arch, and your biceps would love to do all the lifting. Don't let them.

Muscles Worked
Back (lats, traps, rhomboids)

Starting Position
Sit straddling a flat bench with its short end facing a cable machine and the cable set at a point level with your chest (and not above). Attach a double handle to the cable. Take one handle in each hand with your thumbs on top and palms facing each other, keeping your elbows low and slightly bent.

Exercise
1. From the starting position, keep your shoulder blades together as you bend your elbows and pull your hands directly back toward your abs. Keep your elbows close to your sides and think of using your pinkie fingers as you draw your elbows back, trying to use your back muscles rather than your biceps. At the limit of your motion, you should feel like you are wrapping your elbows slightly around your back.
2. Extend your arms forward back to the starting position, keeping your thumbs up and your elbows low as your arms come forward.