Total Gym Rows

Rows are a fundamental pulling exercise which help strengthen the muscles of the upper middle back. The exact muscles these Total Gym rows strengthen help you prevent some of the most common muscle imbalances and posture problems.

The primary difference between normal cable rows and doing them on the Total Gym is you will be using a percentage of your own body weight for resistance. Since you are in a seated position on the Total Gym bench which is at an angle, you will have to work your core to stabilize your body in the upright position while you isolate your back muscles and secondarily work your arm muscles including the biceps.

Rows should be considered part of the foundation of any exercise program. Total Gym rows can be part of this foundation but only if the resistance is heavy enough. If you are able to top out the resistance of the Total Gym row and are not able to increase the resistance, it is recommended that you perform other forms of rows which you can have increased resistance such as dumbbell rows.


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Required Fitness Equipment

Total Gym

Target Muscle(s)

Latissimus Dorsi

Rhomboids, Middle Trapezius


Biceps, Brachialis, Brachioradialis, Forearm Muscles

Primary Stabilizers

Core (transverse abdominis)

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