# Seated Row

The seated horizontal pull — thickness for the mid-back by driving the elbows
straight back against the chest pad.

- **Category:** Main circuit
- **Type:** Machine-based horizontal pull
- **Targets:** Mid-back, latissimus dorsi, rear delts, biceps
- **Prescription:** 4 × 10
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your chest firmly against the pad and feet on the footrest. Grip the
handles with your arms extended forward toward the anchor.

## Execution

1. Pull straight back, keeping your elbows close to your body.
2. Drive the handles to your ribs and retract your shoulder blades hard.
3. Return to full extension under control without rounding your back.

## Cues

- Retract the shoulder blades first, then the arms follow.
- Elbows stay tucked, tracing a line along your sides.
- Chest stays glued to the pad the whole rep.

## Common Mistakes

- Rounding the back to reach forward at the extension.
- Flaring the elbows out wide instead of driving them back.
- Heaving with the whole torso instead of pulling with the back.

## Progression

Add weight once all four sets of ten are controlled; vary the grip width to
shift emphasis between the lats and the mid-back.
