28-Days-to-Lean Meal Plan

With a structured plan and unwavering discipline, achieving a highly defined physique in just 28 days is attainable.

Seven-time Mr. Olympia Arnold Schwarzenegger redefined the benchmark for peak stage physiques, claiming his inaugural title in 1970 and his final crown in 1980. To ascend to the pinnacle of the bodybuilding industry, the future Terminator star didn’t limit his training to arms, legs, or abs. As recently unearthed footage illustrates, the “Austrian Oak” also prioritized back development—and favored the seated row as a cornerstone of his muscle-building regimen.

Schwarzenegger has championed the seated row throughout his entire bodybuilding career. Approximately a decade ago, the legend told Muscle & Fitness the exercise remained integral to his training while preparing for Terminator Genisys. Going further back to 1975, footage from his seminal documentary Pumping Iron (recently reposted by his Arnold Sports Instagram account) captures Schwarzenegger performing the movement at the height of his competitive dominance.

Footage reveals Schwarzenegger approached his rows with maximal intensity, choosing to train barefoot to enhance his mind-muscle connection with the equipment. In recent years, the actor has adopted a more controlled range of motion to mitigate injury risk—yet he has always emphasized the importance of a full stretch at the end of each rep. The former California Governor disclosed to Muscle & Fitness that he uses minimal rest between sets and targets 12–15 repetitions per set.

Vintage clips show Schwarzenegger pulling the handle toward his lower abdomen—a technique that isolates the mid-to-upper back. Upon reaching the end range of motion, the I’ll Be Back star retracts his shoulder blades and protracts his chest to maximize muscle engagement. A critical principle he advocates: focus on loading the back muscles rather than relying on leg drive to move the weight.

Schwarzenegger’s physique serves as irrefutable proof of the exercise’s efficacy. The seated row is a highly effective compound movement that targets multiple muscle groups: it builds back thickness while activating the forearms and core. It also places demand on the lats and biceps—and when lifted with Arnold-level intensity, it even recruits the hamstrings and glutes. For those attempting the exercise, prioritize maintaining a neutral spine (avoid rounding) and progress from lighter weights to heavier loads incrementally.

“Built different,” commented one impressed fan upon viewing the intense footage. Now, channel Schwarzenegger’s focus and incorporate the seated row into your regimen.

To follow Arnold Schwarzenegger on Instagram, click here.