The diverging seated row is a strength training exercise that targets the muscles in the back, particularly the upper and mid-back muscles such as the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms to a lesser extent. Here's how you perform the diverging seated row exercise:
How to perform
The diverging seated row is a strength training exercise that targets the muscles in the back, particularly the upper and mid-back muscles such as the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms to a lesser extent. Here's how you perform the diverging seated row exercise:Equipment:
A seated row machine that has handles or grips that allow for a diverging motion (moving outwards).
The seat and chest pad should be adjustable to suit your height.
Execution:
Setup:
Adjust the seat height so that your arms are slightly above parallel to the ground when you grab the handles.
Position the chest pad so that you are comfortable but supported when you lean forward slightly to reach the handles.
Start Position:
Sit on the seat with your back straight and your feet firmly planted on the floor or footrests.
Grasp the handles with your palms facing each other or slightly tilted inward. Your arms should be extended straight out in front of you.
Keep your back against the chest pad for support.
Execution:
Exhale and pull the handles towards your body, allowing your elbows to move out to the sides in a diverging motion (away from each other).
Squeeze your shoulder blades together as you pull the handles back. This helps engage the back muscles effectively.
Continue pulling until the handles reach your chest or as far as is comfortable for your range of motion.
Return:
Inhale and slowly release the handles back to the starting position, keeping your movement controlled.
Fully extend your arms again while maintaining good posture and keeping tension on the muscles.
Repeat:
Continue with your desired number of repetitions and sets.
Tips:
Keep your back straight and avoid rounding your shoulders during the exercise.
Control the movement both when pulling and releasing the weight.
Avoid using momentum to pull the weight; focus on engaging your back muscles to perform the exercise.
Adjust the weight so that it is challenging but allows you to maintain proper form throughout the exercise.
By performing the diverging seated row, you can improve your upper body strength and posture.
Equipment required
No equipment required