Seated Row

Stability through the low back, and lumbar spine allows for maintaining your posture throughout your swing, and allows a transfer of power from the lower body to the upper body and arms

Starting position:

Seated on a bench, pullies adjusted to elbow level if possible. Start with arms extended, with resistance already created. Spine neutral.

Movement:

Start the pulling motion by retracting the shoulder blades, then continue to retract the shoulders as you pull the elbows directly past your rib cage. Maintain neutral spine, and keep shoulders retracted throughout movement. Return to start position.

Notes: Hand position may vary, (prone, neutral, supine, or rotating when pulling)