Single seated neutral row exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single seated neutral row )

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Name of exercise  AROM shld ext uni sit (rows) palms in w/TG
Other names of exercise Single seated neutral row
Description of exercise The single seated neutral row exercise is a strength training exercise that targets the muscles in the upper back, specifically the rhomboids and middle trapezius. It is performed by sitting on a bench with a cable machine or resistance band attached to a low pulley. The individual grips the handle with an overhand grip and pulls it towards their chest, keeping their elbows close to their sides and squeezing their shoulder blades together. This exercise helps to improve posture, strengthen the back muscles, and prevent shoulder injuries. It can be modified for different fitness levels by adjusting the weight or using different types of resistance.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit and straddle board facing tower.
  • Grasp handles in hands, elbows straight, palms inward as shown.
  • Pull back, bending elbow, keeping elbow close to side.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Rhomboid or Trapezius, Latissimus Dorsi, Deltoid, Biceps
    Category of Exercise __
    Type of Exercise __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Retraction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved posture
  • Strengthened back muscles
  • Increased upper body strength
  • Improved grip strength
  • Improved balance and stability
  • Reduced risk of injury
  • Improved overall body coordination
  • Increased muscle definition
  • Improved core strength
  • Increased muscle endurance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single seated neutral row exercise should be avoided in certain situations to prevent potential injury and maximize its effectiveness. First, individuals with pre-existing shoulder or back injuries should avoid this exercise as it puts significant strain on these areas. Additionally, pregnant women, individuals with high blood pressure or heart conditions, and those with wrist or hand injuries should also avoid this exercise. If you are experiencing pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. It is also important to avoid this exercise if you are feeling fatigued or have not properly warmed up your muscles. Lastly, if you are unsure about the proper form or technique for this exercise, it is best to seek guidance from a certified trainer before attempting it.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain proper form
  • Keep back straight
  • Engage core muscles
  • Use appropriate weight
  • Avoid jerky movements
  • Keep shoulders relaxed
  • Use controlled motions
  • Breathe properly
  • Do not arch back
  • Use a stable and sturdy bench or machine

    • Helpful in Diseases

  • low back pain
  • osteoporosis
  • scoliosis
  • kyphosis
  • lordosis
  • muscle imbalances
  • postural imbalances
  • shoulder impingement
  • rotator cuff injuries
  • carpal tunnel syndrome
  • tennis elbow
  • golfer’s elbow
  • bursitis
  • tendinitis
  • frozen shoulder
  • thoracic outlet syndrome
  • fibromyalgia
  • chronic fatigue syndrome
  • arthritis

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    Frequently asked questions

     

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