Here at Vertex, we use a number of excellent machines. One of my favorites is the Hammer MTS Row. I also happen to think that it is one of the tougher exercises to do, but only because it usually comes right after the leg press.
The Row targets the muscles of the upper back. The prime movers are the latissimus dorsi, the biceps brachii along with the mid-trapezius and the rhomboids.
Proper execution of the exercise starts with good posture. Sit with your hips forward on the seat. Your ribcage should be against the chest pad (but not jammed into it). Your chest will be held high and your shoulders will be down.
The first move after the trainer hands you the handles is to squeeze your shoulder blades together and then you pull your elbows back, keeping them close to your sides. Pause at the position of full contraction and return to the starting position. As always, the movement should be performed in a controlled manner until such a time that no more repetitions can be completed with perfect form. As with all of the exercises here at Vertex, intensity is the key!
Because the chest press is often over emphasized in workouts and with much of our time now spent in front of a computer, it is easy to have a pain in the back and neck. Doing the seated row can help prevent and even fix the problems associated with poor posture. When you are looking at starting a strength training program, make sure that the seated row is included!
About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. He can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com