Mark Ottobre breaks the seated row into three steps: drive your armpits down, lift your sternum up without leaning back, then pull your elbows back. The rhythm is 1-2-pull, repeated. This keeps your upper back isolated and your form strict.
This is a 2-part seated row. The way you're gonna do this is like a normal seated row, but we're breaking down the movement. So what you're gonna do is you're gonna drive your armpits into your underpants. So see, that's a very small movement there. And then you're gonna bring your sternum up as high as you can. Not to be confused with leaning back. You're not leaning back at any stage of this. You're bringing your armpits down, and then you're sticking your sternum up as high as you can without moving your elbows. Then once you're in that position, Then you move your elbows and you're back to center. Release and start again. Drive the armpits down, stick your sternum up, pull. That's why it's 2 parts. It's 1, 2, then pull. That's your 2-part seated row.
