The sitting horizontal row exercise is extremely useful for athletes who, with developed latissimus dorsi, have insufficiently developed mid-back muscles. When performing an exercise, three determining factors are important for their qualitative study.

Range of motion, grip and weight.

The range of motion should be maximum, but not cause discomfort in the shoulder and wrist joints. The shoulders are pulled back to the limit – it is with this amplitude that the muscles of the middle of the back are included in the work.
The width of the grip is similar to the width when performing a standard bench press.
You should not strive to increase the weight of the burden. Sometimes, due to too much weight, rounding of the shoulders and back occurs, which leads to insufficient development of the target muscles.

Performing the exercise, it is necessary to control the position of the torso. It must be straightened vertically. Leaning back reduces the impact on the latissimus dorsi.

Despite the fact that the exercise is minimally traumatic, you should not relax your arms and shoulders between repetitions, this is fraught with injuries to the stabilizing muscles of the shoulder joint.

The exercise is performed in series, 12-15 times. Rest between them is no more than one and a half to two minutes. Technique:
Keep your body straight and keep your back straight.
Sit on the seat with your knees slightly bent.
Grasp the handle with a wide overhand grip.
Pull the bar towards your waist while arching your back.
The shoulders are laid back, the chest is exposed forward.
Return the handle to its original position by straightening your arms so that a slight stretch is felt in your back.
The back should be slightly tilted forward.