Omni Seated Row

Primary Muscles Worked

Biceps, Latissimus Dorsi


Secondary Muscles Worked

Rhomboids, Anterior Deltoid, Teres Major, Posterior deltoid, Teres Minor, Infraspinatus, Erector Spinae, Middle Traps



  1. Set weight as per program (If you haven’t received a program start lighter then progress to a heavier weight)

  2. Adjust the thigh pads right to the bottom notch, allowing the cables to run freely without interference



  1. Place feet onto the foot bars, grab hold of the handles, extend the legs, sit up tall and activate your core

  2. Squeeze your shoulders down and back, and pull the handles toward your torso

  3. Exhale as you bring the handles in on a count of 2 and inhale as you take the weights out on a count of 3

  4. Rest back gently to original starting position