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Seated Row (End-Range Squeeze)

Primary target: Rhomboids (菱形肌)

Exercise Details

Equipment
Seated row machine
Sets & Reps
3-4 sets × 10-12 reps · rest 90 s
How to do it
Standard seated row with an end-range emphasis: when the handle reaches the abdomen, retract the shoulder blades hard and hold 2 seconds (rhomboid-led); lower to a protracted stretch.
Common mistakes
No pause at the finish, leaning way back, shrugging

Muscles Worked

Rhomboids

Other Exercises for the Same Muscle

Face Pull · Band Scapular Retraction · Reverse Fly

See the Rhomboids in the 3D anatomy tool →