Seated Row (Machine)

How to do it

1. Set the seat so the handles sit in front of your lower chest and your chest rests on the pad.
2. Grip the handles and reach forward with your arms extended.
3. Pull the handles toward you, driving your elbows back past your sides.
4. Squeeze your shoulder blades together at the end.
5. Return slowly to the long reach.

Key cues

• Chest on the pad
• Elbows close to your body
• Pull as far back as you can
• Squeeze without shrugging

Common mistakes

• Heaving your torso off the pad
• Shrugging as you pull
• Flaring your elbows up and out
• Cutting the stretch short at the start

Muscles worked

Primary

Lats, traps and rear delts

Secondary

Biceps and forearms

Equipment

Seated row machine.

Variations

• Seated Row (Cable)

  Cable · Lats, upper back · Pull

References

1. StrengthLog: Seated Machine Row
2. Fitbod: Machine Row
3. Planfit: Seated Row Machine
4. Healthline: Seated Row