The way you perform an exercise dictates where the tension is placed on a muscle. If your goal is to build bigger back muscles, and you are using a plate-loaded seated row to accomplish that, it makes sense to understand how to modify the plate-loaded seated row to better target specific areas of the back. While exercise execution is only one aspect of an overall training program, it is a very important aspect and that is why we focus so much on it with our coaching.
How To Modify The Plate Loaded Seated Row
The video explains three main variations of the plate-loaded seated row, and how to modify it to target specific areas of the back:
- Neutral Grip Variation: This is the standard version with neutral hand positioning, which primarily targets the lats and shoulder extensors. This variation is suitable for overall lat development.
- Overhand Grip Variation: Using a wider grip and allowing the elbows to rise higher shifts the emphasis to the upper back muscles, including the trapezius and rhomboids. This variation is beneficial for enhancing strength and hypertrophy in the upper back.
- Stepping Back Variation: Stepping back from the machine and performing unilateral rows alters the resistance profile, providing a greater challenge as the arm extends. This modification allows for a more congruent resistance profile, which can be beneficial for certain goals and populations.
By manipulating grip, hand position, and machine setup, trainees and coaches can tailor the exercise to emphasize different muscle groups. Not every exercise needs to be altered, and for a lot of exercises, you can get a lot of quality work done with the basic variations, but it is always useful to have lots of tools in your toolbox, when it comes to exercise variation. If you just want to learn more about the basic set up of the plate loaded seated row machine, we do have content on that.
If you need help with your own training, we do offer comprehensive online coaching. If you just want to learn more about exercise execution in general, then following our YouTube channel would be highly recommended.
Gary McGowan
Hey, I am Dr Gary McGowan, co-founder of Triage, qualified Doctor, Physiotherapist, and Coach.
Having graduated with first class honours in Physiotherapy (BSc) and Medicine (MB BCh BAO), I aim to blend medical science with a decade of coaching experience to help you maximise your performance, transform your body, and optimise your health.
I enjoy grappling, hiking, lifting, and other modes of physical training. When I’m not training, I like to read broadly, particularly philosophy, religion, and history. I love the natural world, particularly the mountains & lakes of my hometown Killarney, County Kerry.