Seated Row Machine

Technique

Sit in the machine with feet braced on the platform and grip the handles with arms extended. Keeping your back straight, pull the handles toward your abdomen while squeezing your shoulder blades together. Pause briefly, contracting your lats. Slowly return the handles to the start without rounding your back.

Steps

1. Sit with your feet braced and grip the handles with your arms extended
2. Brace your core and keep your chest up
3. Pull the handles toward your abdomen
4. Squeeze your shoulder blades together and pause briefly
5. Extend your arms slowly without rounding your back

Common mistakes

• Rounding the lower back during the return
• Leaning backward to move the weight
• Shrugging the shoulders while pulling
• Letting the weight stack slam down

Variations

• Neutral-grip seated machine row
• Wide-grip seated machine row
• Single-arm seated machine row
• Chest-supported seated machine row

FAQ