Strength training: seated row

Our 12 Days of Christmas training special continues


We continue our 12 Days of Christmas indoor training special with a strength training session that cuts the risk of ‘swimmer’s shoulder’.


Swimmer’s shoulder: what causes it, and three exercises to treat it

Major muscles used

Latissimus dorsi, rhomboids.


Stabilises the scapular (shoulder blade) and shoulder joint during the overhead arm motion to prevent ‘swimmer’s shoulder’.

What to do

Sit slightly forward on the seat and grab the cable attachment. Place your feet on the platform, slide your hips back and bend your knees.

Pull the cable towards your waist while straightening lower back and holding good posture. Pull your shoulders back and push your chest out.


Repeat until your arms are extended and your shoulders and lower back are flexed forward. Repeat for 3 x 8 reps.