How to Do
How to Do Alternating Freemotion Seated Row With Rotation
The alternating freemotion seated row with rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the alternating freemotion seated row with rotation.
Beginning
Beginning Freemotion Seated Row
1. With your knees bent, sit on the platform and grab the cable attachment. It has a triangle handle most of the time, although it might also be a bar.
2. Position yourself with your knees slightly bent and your arms outstretched so that you can reach for the handle without bending your lower back over.
3. Prepare to row by bracing your abdominals.
Movement
Freemotion Seated Row Movement
1. Hold a handle in each hand and sit with your thighs under the pad and your feet flat on the ground. Your feet should be about shoulder-width apart to provide better stability.
2. Tighten your abdominal muscles to support your torso and spine.
3. Your arms should be fully extended, palms facing inward, with your wrists and elbows aligned.
4. Pull your shoulder blades back and down then pull the one handle toward your chest. You’ll feel your shoulder blades draw closer together. Concentrate not on pulling with your arm, but on driving back with your elbow. Your torso can rotate slightly as you pull back, but make sure that your head remains in line with your shoulders and hips. As you allow your arm to return to full extension, pull back with the other arm. Repeat for the required number of repetitions, alternating sides.
5. At no point during the exercise should you arch your back?
Benefits
Freemotion Seated Row Benefits
This exercise can be performed in the gym.
This exercise will strengthen the muscles in your back.
Exercise Aliases
Free Motion Machine Exercises, Seated Cable Row Exercise.
