The plate loaded seated row is a fantastic piece of kit and should be a common staple in any back, upper body or pull workout. This machine will sit you in the correct position so that all of the exertion is transferred to your lats and rhomboid muscles.
Unlike the seated row machines, the plate loaded shoulder press uses a pivot system rather than a pulley system meaning whatever weight/resistance you add onto the bars, is the weight you are lifting.
Watch this video, adhere to the coaching tips and watch your back game explode
Reps and Sets
3-5 sets and 3-5 reps to build overall strength with 3 minute rest periods
2-3 sets and 6-12 reps to build muscle with 2 minute rest periods
2-3 sets and 12-15 reps to build endurance with 1 minute rest periods
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