12/10/2025
THE GREAT DEBATE 💬
Seated Row - Moving or Still 💪
Let’s break this down properly because the “locked torso vs moving torso” question really comes down to training goals, biomechanics, and control — not just dogma.
🧍♂️ 1. Locked Torso (Strict Form)
What it is:
Your upper body remains stationary — neutral spine, no leaning forward or backwards. Only the arms and shoulder blades move.
✅ Benefits:
Maximizes isolation of the lats, rhomboids, and mid-traps.
Reduces lower back involvement, minimizing risk of lumbar strain.
Consistent tension on the target muscles throughout the range of motion.
Great for hypertrophy when you want to strictly target the back without assistance from momentum.
⚠️ Drawbacks:
Limits the amount of weight you can handle.
Slightly shortens the range of motion at the shoulder joint (since you’re not leaning forward to fully stretch).
You can feel a bit “robotic” or restrictive if your goal is athletic power rather than strict muscle work.
🔄 2. Moving Torso (Controlled Lean or “Dynamic Row”)
What it is:
You allow a small, controlled lean forward at the start (eccentric/stretch) and a slight lean back at the end (concentric/shortened), keeping the spine neutral but using hip hinge mechanics
✅ Benefits:
Allows a greater stretch of the lats and posterior chain.
You can move more loads, helping with overload and strength development.
Closer to natural pulling patterns used in sports and compound lifts.
Can improve mind–muscle connection across a longer range when controlled.
Which do you prefer?
