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Seated Row – Exercise Highlight

The row is a horizontal pull. It's one of the 7 basic human movement patterns (the others being horizontal push, vertical pull and push, deadlift, squat and rotation). It can and should be performed many ways throughout your training regimen.

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The Row in Phase 1

In phase 1 the row should be performed with a stability implement.

  • Standing single leg row
  • Standing single arm row
  • Seated on stability ball single arm row
  • Renegade Row

The Row in Phase 2

The row in phase 2 is performed in a superset.

  • Stability ball single arm row super set with a bent over dumbbell row
  • Standing single leg row super set with seated single arm row

The Row in Phase 3

The row in phase 3 is performed in a superset.

  • Seated narrow grip cable row
  • Bent over barbell row

The Row in Phase 4

I don't do rows in phase 4.

Phase 4 is strictly olympic style lifts such as the snatch, clean & jerk, snatch balances, deadlifts and squats.

The Row in Phase 5

In phase 5 we superset a traditional strength exercise (a heavy load) with a power phase exercise (with a light load performed as fast as possible).

  • Traditional seated cable row super set with speed tube row
  • Traditional seated cable row super set with wood chop throw

Upper Cross Syndrome Fix Exercise series

Below is a series of exercises that will help correct Upper Cross Syndrome.

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About the Author Stephanie Lane

Stephanie is an author, bodybuilder, and blogger. You can check out her latest book here.