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carriage inwards

Note:

The seated row is an excellent movement, and more precisely all movements under tension are perfect whenever performed correctly.

HOWEVER:...
8/10 will actually allow the biceps to initiate the row, which is wrong in all levels.
The bicep is a helping muscle not the primary.

Biceps tend to be over active muscles and often lead a movement on an untrained person.

Scapula retraction coupled with low erector activation must initiate the row, once the row is moving the biceps have absolutely no choice but to also engage.
An arch of the back is crucial.
Elbows into the back and pull the elbows inwards towards the spinal.

Avoid elevation of the shoulders or trap action
Avoid any hip movement
Avoid leaning back
Avoid speed
Avoid frontal carriage inwards as your kneck must remain neutral --- along with spine--- this is not a trap/chest movement

Depending under what tempo you are working on, follow that.

Is the chest working? Yes
Are both tric/bic working? Yes

Various grips:
-neutral
-under grip
-over grip
-wide bar over grip
-wide bar neutral grip
-using a rope grip
-high row to the upper abs
-lower row

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Educate and overcome#5

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