How To PROPERLY Perform the Seated Row | 3 Cable Row Variations for Muscle Gain

[@ibrokemyownheart4953]

Watching this while at the gym on the seated row bench

[@ColossusFitness]

Hahaha bringing the cheat sheet to the gym ;)

[@guillermo3204]

Same

[@guillermo3204]

Hahaha

[@jgoogle4256]

Same

[@ArturoLopez-ns1zi]

I BROKEMYOWNHEART same here haha

[@tomstranney2234]

Made a huge difference to my back workout cheers man can actually feel my lower traps/rhomboids working now

[@ColossusFitness]

+Tom Stranney that's what it's all about! Keep killing it brother

[@ColossusFitness]

It's back day. He's super fired up to lift some heavy weight. He often maxes out the seated row and writes facebook statuses about how the gym needs to upgrade their equipment so he go heavier. He brags to everyone about how strong he's getting but he's never performed a full rep in the gym. Meet the captain cringe of seated rows. Please share this short story with a friend to save them from losing gains. If you are looking to get in the best shape of your life, click the link below to check out our online coaching service! ➢Online Coaching: bit.ly/ColossusOnlineCoaching Time Stamps: Common Seated Row Mistakes: 1. (0:22)- Not doing a full range of motion 2. (1:12)- Only using their back throughout the motion 3. (2:01)- Letting the shoulders fall too forward Proper form: (2:38) Variations: 1. (4:14)- Single arm cable row 2. (4:58)- Wide grip neutral seated row 3. (5:24)- Wide grip seated row

[@phillipbeacheu7314]

LMAO

[@maisycyr8877]

Literally everyone at my gym XD

[@ColossusFitness]

You need to show them this video :)

[@NorthernSpartan]

5:35 Thats incorrect. Wider grip is more traps, rhomboids and rear delta dominant while closer grip is more lat dominant. Good tips though

[@bigdaddyyumyumthechocolate8481]

It's still part of the back there's only 3 movements for the lats pull up,row or pull down. When you row other muscles get involved anyway.

[@ricksterdrummer2170]

Big Daddy Yum Yum the chocolate treat Lat pushdown? Basically the only exercise that isolate them. haha

[@jarneplx]

What exercise of these works the most upper back here ??

[@NorthernSpartan]

@@jarneplx All of these hit the upper back

[@jarneplx]

@@NorthernSpartan 👍

[@quinnhachey8095]

These videos are awesome! Very helpful for someone like myself who is just starting out on my fitness journey. Thank so much for sharing your knowledge!

[@ColossusFitness]

Glad you enjoyed it and hope you subscribed Quinn!

[@hermiesrokmysox]

I think y'all nailed it! Most common mistake I see is that people will simply go through the motions of the lift without thinking about it at all. You can tell because they're throwing the weight around and it looks sloppy w/o focus on contraction.

[@ColossusFitness]

Couldn't have said it better myself!

[@Cuzjudd]

Jillian L. You've nailed it. The quality of every rep counts

[@brennanhughes976]

Thank you I wish I saw this vid before I went to the gym today lol thanks for help with the form!

[@ColossusFitness]

Gotchu Brennan!💪

[@logansonnenberg6824]

Definitely hurt my back by using momentum. Thanks for the great video, and i'm fixing my form starting tomorrow!

[@ColossusFitness]

Yeah, the control will make a world of difference 💪

[@pedrosilvaproductions]

I always did the arnold way, I always thought that by not letting myself go a little bit forward, I felt the movement was too strict and couldn't really feel the muscles stretching. I love doing these exercises, every time I get up my whole back muscules are all aligned

[@SeenTheLight0]

Bruh have you guys actually seen people who row? Like the actual boats? That's just a reg row

[@franklewis4051]

Mr Bahbell himself ahahaha

[@CraigPeterson79]

Thanks for all the informative videos. I am a complete newb at the gym, and almost no clue what I am doing. These videos have helped so much. Keep them up!!

[@ColossusFitness]

Thanks for watching. So much more to come :)

[@janetlee2914]

did seated row for the first time today and definitely let my shoulders come too far forward... thanks for the video!!

[@garyfarm]

Thanks guys it really helps to know the proper form for the different variations of the seated row.

[@kpetrova9835]

Thank you guys for these videos. I'm new at the Gym and I'm really shy.

[@ColossusFitness]

You'll be a pro in no time!

[@pinkyellowblue007]

My gym has a version which has 2 cables so you can have 2 separate handles, this is my fav because the feel is much better than with a single piece handle and you can pull it to the sides for a bit longer range of motion.

[@BecomePrimed]

barbell row or seated rows are the best IMO. they build a good thickness in the back and give it volume and a thicker look. also widens the back as well. i always preferred them over lat pulldowns, although don't substitute one for the other. The best way to do this is to extend your legs with a slight bend in the knee. don't bend them so much. get more distance so you can get a better and deeper row in. and keep your traps relaxed. they should never be hiked or used during a row, and during a lot of other exercises for that matter.

[@normvlqtte6512]

For this exercice, the mistakes would be to row it too high: keep it to your bellybutton, and hold it for a second in the contracted position and think about pulling with your elbows to avoid too much biceps involvement (they will be working anyway). It will make a hell of a difference. Climb up the weights gradually so your lower back can adjust before you go for your heaviest sets. Make sure to create the mind-muscle connection with lighter weights. It can be considered a multi-joint exercice so best done as a main movement in your session.

[@tubbycustard8866]

Good tips thank you

[@rynosumea3753]

Do you have to retarct the scapulla when you pull ??

[@coryaw95]

You shouldn’t be climbing your way up any lift. Your work sets should all be the same weight.

[@tubbycustard8866]

@@coryaw95 why not

[@BizInTheFrontPartyInTheBack]

I’ve heard the “pinch a pencil in your spine” advice. Am I supposed to: 1) never let that pencil fall, even when my arms are extended; or 2) loosen up and let the shoulders forward when my arms are extended in order to pinch the pencil again when I contract?

[@XxSphinx140xX]

na keep pinching the pencil the whole time

[@zainarif1654]

If ur doing Arnold’s modified then you’d relax then fully n then pinch the pencil

[@peterchao9963]

These are my favourite type of videos. Great stuff boys

[@phatboi716]

I havent been pulling my shoulderblades back this entire time... Finna drop the weight and focus on form on this one for a bit. Good vid 🤙🏻

[@Gemo92]

every time i try to do this workout i feel it more in my forearms rather than my back muscles ?? Does that mean my forearms are weak or that i'm doing it wrong because I do what they call the "strict" row that uses minimal stretching and back movements

[@ColossusFitness]

It's very common to feel a ton of tension in your forearms on back day, I wouldn't overthink it.

[@Gemo92]

Thank you so much for the reply and for the great video it really helped me understand a lot.

[@ZakkColburn]

excellent tips guys, i just started doing the arnold stretch type row and it kills my lats.

[@ColossusFitness]

It's a gamechanger eh dude

[@amaanuwu]

Can somebody tell me whether the cable row can also be used in chest workout???

[@ColossusFitness]

It works your back, you can do push/pull days where you train chest and back in the same session

[@mohnishraghavan5278]

3:49 I know yall saw that

[@JourneyToJacked]

Bro, do a video on the difference between rhomboid retraction and scapular retraction and how to use the two

[@JourneyToJacked]

I don't know if this even makes sense because I need a video explaining it

[@ColossusFitness]

Got it, thanks for the suggestion buddy!

[@petramarion]

Journey To Jacked I don't understand this since the rhomboids are muscles and scapula is a bone. Scapula does retract, rhomboids contract.

[@souagali7912]

rhomboids make bone scapula retract

[@samuricexful]

What is that type of grip called?

[@Elennpto]

Do i pull with arms or my back?

[@jarneplx]

what does the V grip seated cable row work most upper back or lats?

[@ChrisLerouxDesign]

Nice! Been looking forward to this video. I've gotten better at seated rows but because of my size have to use a wide-grip. If I use a close-grip my elbows just fly out to the sides and I don't feel any contraction in my back.

[@ColossusFitness]

Whatever works right! Good stuff brother

[@LEO-qw6lz]

Great demonstration👍

[@btbydddx243]

This really helped man thanks so much

[@kiwiiimaster843]

Where do I get his shirt? 1:30 It's awesome!

[@ColossusFitness]

Gymshark Long Sleeve (y) I've been very happy with it all in all.

[@anonymousgara8415]

Thank you, may God bless you and everyone. ❤

[@TimeFlyingBy1884]

When you say to keep our shoulder blades squeezed together, do you mean during the concentric part or both concentric and eccentric?

[@ColossusFitness]

Concentric

[@PowerfulNe0]

Its great seeing you guys grow so much!

[@ColossusFitness]

that means a lot, thanks bro!

[@Tommygimbal]

Nicely done

[@unknown-user07299]

Team "like before watching" checking in

[@jeffsayaon6585]

same

[@ColossusFitness]

You da man Jack

[@MrLondonTV]

Jack Hampton done the same thing 💪🏾😆

[@BIGMANLOGJAM]

Team like before liking

[@LimeCat_Games]

Im learning alot here, I hit the gym after work at 3am in the morning my shift is from 4pm - 1am-3am... Im a pick and packer the gym is right next door... these will finally help me actually see results for once... thank you so much for these tips and advice ... Now i jus need to work on dieting lol

[@JAC3DG33K]

Having control is definitely key. Row the weight don't twerk the weight. I actually met Scott during a training session over the weekend and we were just talking about people having poor form on bent-rows. Awesome content as always

[@ColossusFitness]

Ah no way, that's awesome. We've got to make one on bent over rows. Thanks for stopping by William!

[@maazahmedpoke]

should this be working your upper traps?

[@ColossusFitness]

No, that means you're shrugging during the movement so try not to do that

[@Emil.westner]

That latspull barbell when u sit and drag it higher to you what muscles be worked? Middle traps upper back?

[@KillahPriest666]

Just found you guys... Great stuff... I started gym few weeks ago.... And from your videos I have alot better form than some of the "pros" in the gym. :)

[@ColossusFitness]

Let us know if you ever have any questions :) best of luck on the journey!

[@severus8443]

Did you notice changes ?

[@abhishekmahendru1583]

I have questions.....is it necessary to work out from multiple machines and dumb bell do to back, chest, legs, biceps, etc when there is one machine or method that will work that large area? For example: bench press works your entire chest, then why do I also need to do dumbbell flys? Why do need to use chest press machine?

[@edgarochoa3122]

Over correction/arching of the back is the one i most commonly see

[@felipedib8100]

Awesome video guys!! Keep up the great work, greetings from Brasil :D

[@ColossusFitness]

Glad you enjoyed it Felipe :)

[@timcue2394]

Great video, this is one exercise I wanted to correct my form

[@ColossusFitness]

Glad I could help Tim, thanks for stopping by

[@GraaY94]

Biggest mistake I made doing cable rows was not fully stretching my arms at the end of the movement. I was focusing so much on keeping my Scap retracted and tight that my range of motion was shorter!

[@ColossusFitness]

Yeah lots of people tend to do that.

[@r41c25]

Just the video I was looking for! Subscribed! ✅

[@mizzou19]

I'm confused about how the scapula should behave during a row. Are you saying to keep the scaps retracted throughout the movement (even during the eccentric portion)?

[@gabrielroman8473]

Keeping a strong posture and imagining your scap retracted should do it. Take a video of yourself performing the movement without weight and watch your scapula. You should be retracted during the movement (strong base)

[@lg6045]

Does the wide grip row help develop the WIDTH of your lats, as does the wide-griped pull-up? Thx

[@ColossusFitness]

Yes, it's just different angles. You want to make sure to have a high level of variety to really develop them nicely.

[@cj2561]

How is the Arnold technique not used the weight of the torso to pull the weight

[@zarlorin3728]

This Gym looks so clean!

[@nicolhard6680]

Awesome video! well explained, just curious about the shoes Scott's wearing. Are those snapdowns?

[@ColossusFitness]

Nope, they are Asics wrestling shoes!

[@neilparmar5705]

Excellent video, can you guys do a video on rhomboids exercises?

[@andrealovescats451]

You guys are killin it 🔥

[@ColossusFitness]

Thanks Andrea :)

[@ZachGonringVlogs]

Good tips, definitely an exercise that needs help!

[@ColossusFitness]

Thanks for watching Zach!

[@mainelycify]

Thank you

[@ColossusFitness]

You're welcome :)

[@oscarkinny4298]

This was really helpful! thanks a lot!

[@ColossusFitness]

glad to help buddy!

[@omkardole1395]

should we retract scapula throughout set or we should release every rep and again retract??

[@ajhamton2616]

thanks a lot,very informative.

[@ColossusFitness]

thanks for watching!

[@brunoaichholzer8643]

thank you so much guys. you are great

[@ColossusFitness]

You're the best Bruno :)

[@justindavis9196]

I do these on my total gym.but might try the one armed next

[@Mashaa]

Great video!!!

[@ColossusFitness]

thanks for watching Masha!

[@cindramateria1826]

Do you exhale on the heavy pull back OR exhale while lowering weight?

[@TheRealJohnMadden]

I find I feel it a lot more performing it the Arnold way. Like he said in Pumping Iron, you basically wanna have your ass off the bench, let it stretch you out, and follow through with the posture you're demonstrating. I can definitely pull a lot more this way too.

[@nameless1733]

This was super helpful. More gym tip videos please

[@ColossusFitness]

On it!

[@1max14]

Thank you for the good information...Peace

[@ColossusFitness]

No problem:)

[@FinalBoy99]

Great video. You guys definitely need more subs

[@ColossusFitness]

We'll get there :) thanks for watching

[@liltayk4288]

Which form produces more results?

[@ColossusFitness]

Arnold style in my opinion, if gives the muscle a more significant stretch (resistance) and contraction.

[@liltayk4288]

Colossus Fitness ty guys for the reply, hopefully i get more gainz using this form

[@Psalminsightfultarot]

Great video thanks

[@ColossusFitness]

Glad you enjoyed it

[@EHPlabs]

Good tips here for those ego lifters out there 💪

[@ColossusFitness]

You got that right. Thanks guys!

[@jordanspringer8]

Awesome video with that Scott Herman cameo haha. Seated row's gotta be one of my favourite back exercises!

[@ColossusFitness]

Hahaha glad you like it brother

[@VilinKehayov]

right form to do

[@ColossusFitness]

You got it

[@theeyeofsauron8008]

Guys,I'd like to recommend something about your videos. Why don't you start a versus series? Comparing exercises like T-bar row vs Bent over barbell row or Dumbbell Lateral Raise vs Cable,about their pros and cons? I'm sure it will be truly helpful.

[@ColossusFitness]

Fantastic idea! Actually something we will likely implement soon.

[@peterpaleczny7906]

yo, well made video, with good cueing information. Thank you

[@coltonvalentine154]

Thank you.

[@ColossusFitness]

You're welcome Colton!

[@smithlo4092]

can someone suggest me if I even use moderate weight and I feel soreness at bicep rather than rhomboid or low side lats muscle. what should I do in order to fix that?

[@janiselmeris5705]

So, which one should I do, stretched/Arnold or conventional?

[@MrGetfit123]

excellent video subbed

[@ColossusFitness]

thanks man, welcome to the channel!

[@mindflayer5151]

And what is best keeping by back stable or flexing it

[@68camarorsss33]

Where are you from? This series is great for a new guy like me...these videos help tons

[@ColossusFitness]

Toronto :)

[@68camarorsss33]

Colossus Fitness I was gonna pay you to teach me the right way to workout but you love too far away

[@traderflex]

What about legs? If you straighten you legs with a a slight knee bent you take the legs out of it more?

[@tadiustanjong8574]

It's takes time to learn pull the cable with elbows and shoulder blades. In the same time to limit the biceps involvement during the pull motions.

[@ColossusFitness]

very well said

[@chasemckinley2]

great video! One question I had about the form though is does it matter if the handles (when doing the conventional row) are lower than the sternum when you pull all the way back? I've noticed that when I switch up the amount of weight I'm doing on this I naturally pull the handles back either a little higher up on my torso or lower...I believe heavier weights usually make me go a little lower than lighter ones...

[@Good-Enuff-Garage]

thank you for the video guys, I pride myself on good form and am old enuff (45) to lift lighter weights and not too heavy to impress anybody while sacrificing form, however I am still confused about the form on this it seems like the two methods are completely contradictive of each other and in the first proper form example it seems as you are working out your arms instead of your back, not being critical or argumentative just stating my observations

[@ColossusFitness]

No that's a fine question and good work crushing the gym! Although your arms are moving and biceps do play a huge role, it's the best way to contact the back and a lot of the power still comes from there. Both methods I am NOT using the momentum of my back to pull, but rather just using it to change the angles.

[@believeurhappy4410]

Do you tense your lower back right through the movement?

[@MuhammadAhmed-hh6mj]

Love this exercise for the mind muscle connection

[@ColossusFitness]

One of the best for sure

[@jlg442]

Scott helped me lose about 50 pounds. He's responsible for the start of my fitness journey. Love that dude. LET'S GET STAHHHTEDD!

[@michaelwojtecki2510]

Most guys in my gym lay back like there’re taking a nap lol. They said that’s how you do it lol. Yea right

[@PhatBoyFitnessJourneyVlogs]

Nice vid man. I am gonna have to upgrade some of my equipment lol.. Def need those v-grips handles.

[@ColossusFitness]

Let us know how it goes brother!

[@Cuzjudd]

Phat Boy Fitness Journey Vlogs I thought v grips were one of the most common

[@KarmaArmyTV]

What was the instrumental playing? Fire

[@jamesdep8128]

Great video

[@johnoleery7182]

Like button has been smashed ☑️️

[@ColossusFitness]

You da real MVP!

[@cindykeith3423]

Very informative video...thx☺

[@ColossusFitness]

You're very welcome Cindy :)

[@kingkyle4033]

Is it ok to keep your torso still and only use your back muscles to pull ? I was told how when people lean back and forth it’s just cause the amount of weight they’re using.

[@ColossusFitness]

It depends what your goal is really. If you really want to push yourself to increase strength and size quickly you can try doing heavier sets that will inevitably cause a tiny tiny bit of back and forth (make sure to hold it though). But keeping it still and focusing on form and breathing is a great way to build definition. Hope that helps

[@alanreyes8370]

Is this for lats or upper back

[@tortellini6793]

Great video! I like how you always include variations along with the standard exercise. Oooo maybe a proper Good Morning next? :)

[@ColossusFitness]

thanks for the recommendation :)

[@damiaan7021]

I like how so many people seem to have trouble describing the scapula in other words, where did the word shoulderblades go? hahaha Nonsense aside, a very helpfull video, I felt like I was doing something wrong and this helps out, I'm glad to know I wasn't far off. I've only been working out since a week now but ofcourse I want to do everything as well as currently possible right from the start.

[@damiaan7021]

@Down Yeah I am, I've gone on and off a few times, but I still work out

[@nokimping4631]

hey have you ever thought about doing some neck work or some more trap development. I feel like it could do wonders for your looks