30min Iron Upper Body

Seated Row - SET 1

Weight: heavy enough for 12 reps (example: 40kg). Lift your chest up and bring your shoulders back at the very end when the bar touches your abs. Focus on raising your clavicle toward the ceiling as much as possible, as if you’re trying to put a bottle of water on your upper chest without letting it fall. PRO TIP: Imagine that you are trying to bring your rear delts toward the center of your back. This will help you create a stronger squeeze and maximize back muscle engagement. If you pull the handle toward your belly button with your elbows close to your ribs, you will place more emphasis on the lats. If you pull toward your upper abs and allow your elbows to flare out at the end of the movement, you will shift more of the workload to the mid-back muscles, including the rhomboids and middle traps. Watch 2 additional videos above to learn more about this exercise.