Seated Row

Nicolao2762
Nicolao2762 Posts: 27 Member
edited January 24 in Fitness and Exercise
Hello heavy lifters :)

I'm a couple of weeks in to the NROLFW program. The issue I have is with the seated row in workout 1A. The book states you should attach a straight bar to the low pulley of the cable station and grab the bar with a shoulder-width grip. At my gym there is a multi-function station that I can attach a straight bar to but I would have to sit on the ground and would not have anything to put my feet against (It's not really designed for sitting on the floor exercises) so I haven't been using that. Instead what I have been using is a cable row machine with a bull dog horns type bar. It means I need to use a narrow grip.

Can anyone tell me if narrow grip seated rows are essentially working the same muscles as a wide grip seated row or if I should do a barbell bent-over row instead? Or is there anything else I should use?

Replies

  • inga_bee
    inga_bee Posts: 6
    you could do either, making sure you keep your back and chest straight, and pinching the shoulder blades. essentially, they can both work the same muscle groups. the bullhorn shaped bar will be more arms/shoulders, the wide grip bar more pecs/arms. just modify it for what equipment you have :)
  • GorillaNJ
    GorillaNJ Posts: 4,024 Member
    I do not have the book with me, but in the original NROL they specifically talk about this issue. Alwyn is not a fan of the close grip for seated rows. At one point he does include a seated row using the rope attachment but even that he has you spreading your arms at the end of the motion. The two grips do work different areas of your back.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Because of arthritis in my left shoulder I use the close side by side grip that is a little narrower than shoulder width.
    I also do one arm and two arm bent rows.
    I have been told the wide grip is also good for "swimming" muscles" but have not tried that yet.

    There is more than one way to skin a cat or work the back muscles :laugh:
  • NavyMommy
    NavyMommy Posts: 102 Member
    I posted this exact same question a few weeks ago, and I'll admit I started NROLFW with the machine and the narrower grip. However; a few days later I saw a woman there with a personal trainer and they were using the cable machine for just that, had it all the way down and she was sitting on the floor to do it. Her feet were braced against the base of the pulley system (if that makes sense). Ever since I saw her doing that and knew I wouldn't be the only oddball I've started using it as it was described and I have to say I felt a difference in soreness, you're definitely working different muscles.
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