On this training video, Redcon1's Head Trainer Joe Bennett goes over the various seated row variations and why each one has a different role in adding on new muscle tissue. The optimal grip and position is finding a neutral grip with hand placement about shoulder width apart. This is important in order to get a full range of motion having the elbows pull as far back as possible. If the elbows begin to flare out you have lost your target area for contraction. The ribcage is an anatomical pulley making it the ideal line for the elbows to travel. Overhand grips tend to work more rear deltoids and rhomboids and narrow grip is too limiting from a lat contraction standpoint. Look for more training pointers from Joe Bennett and Redcon1 every week!