Seated Machine Row
MachineStrength
No video available
The Seated Machine Row is a strength training exercise performed on a cable or plate-loaded machine where you sit with feet braced and pull the handles toward your torso using an overhand or neutral grip. Its primary purpose is to build upper back thickness and improve posture by targeting the latissimus dorsi, rhomboids, trapezius, rear deltoids, and biceps. It's ideal for beginners to advanced lifters seeking controlled pulling strength without free weights, requiring only the seated row machine.
How to Perform Seated Machine Row
- 1Sit on the machine seat and adjust it so your feet are flat on the footplates with knees slightly bent.
- 2Grab the handles with a neutral or overhand grip, arms fully extended, and position your chest against the pad if available.
- 3Engage your core, keep your back straight, and shoulders relaxed away from your ears.
- 4Exhale as you pull the handles back toward your torso, squeezing your shoulder blades together and driving elbows toward your hips.
- 5Pause briefly at peak contraction, feeling the squeeze in your back and shoulders.
- 6Inhale as you slowly extend your arms to return to the starting position, controlling the weight without locking elbows.
- 7Repeat for desired reps, maintaining steady posture throughout.
- 8Key form tips: Keep your torso stable—avoid using momentum or leaning back. Focus on scapular retraction, not just arm pulling. Common mistakes: shrugging shoulders, rounding the back, or incomplete range of motion.
