Seated DB Row
How-To Guide & Brutal Variations
Strict seated row that isolates the mid-back without lower back involvement. Build thickness and posture for life after 40.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Seated DB Row | 3 | 10–12 | Inverted Rows | Single-Arm Band Row | T-Bar Row |
Seated DB Row – Primary Instructions
- 0) Sit on bench edge, DBs on floor, hinge forward at hips.
- 1) Grip DBs, chest proud, back flat.
- 2) Pull elbows high and back, squeeze shoulder blades.
- 3) Lower slowly with control — full stretch at bottom.
If too hard right now: Use lighter DBs or single-arm band rows for stability.
Spartan Mode: Switch to T-Bar setup for heavier loads and max scap retraction.
Pro Tip: Squeeze like you're crushing walnuts between your shoulder blades → T-Bar Attachment
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