Seated Row Rep Hold Method

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Description

Step 1: Attach the V-handle attachment to a cable stack or lat pulldown. Sit on the floor with your knees slightly bent and feet firmly planted on the foot pads connected to the machine.

Step 2: With a slight arch in your back, bend forward and grasp the v-handle attachment tightly with your palms facing each other. Your thumbs should be wrapped around the handles, while your arms should remain straight and your shoulder blades pulled back.

Step 3: Maintaining tightness in your core region, while also keeping a slight arch in your lower back, pull the handles toward you, bending your elbows until the handles reach your stomach. You may lean back slightly as the handles reach your stomach, but do not fall back. Your knees should be slightly bent throughout the movement.

REP HOLD METHOD

Step 4: After pulling the handle to your stomach on the first rep, hold it for one second. After the second rep, hold it for seconds. After the third rep, hold it for three seconds, adding an extra second to the hold with each additional rep.. Remember to not let your back round, remaining as upright as possible throughout the rep.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then let go of the handle the starting position. Weight can be increased between sets.

Benefits:

Seated Rows are a remarkable exercise for building thickness, width and strength in your back.

These are a great complement to any back workout and can be used as a vital tool to increasing mass and muscle in your back. The constant tension on your back can really develop your lats, increasing width and also thickness in the middle of your back.

Be sure not to swing or jerk the weight back to complete the rep. Do not rock the weight back and take the focus off the lats. There should be constant tension and a constant stretch on the lats throughout the movement, and that is negated if the rep is completed with a swinging motion.

The Rep Hold Method allows you to really concentrate on your lats, with the extra tension of the holds creating greater intensity in the movement.

YouTube Video ID:

18WxxQDxvi4

Target Body Parts: Back
Equipment Needed: Cable Stack or Pulldown Machine, V-Handle

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Seated Row Rep Hold Method