Upper body · Machines & free weights

Seated row machine

back, biceps · Level Beginner · Back machine

Upper bodyMachines & free weightsBeginner

4 × 10-12  ·  Equipment: Back machine

Muscle groups: Back · Arms

Muscles worked

Front
Back
Primary Secondary Not worked

How to do seated row machine

  1. Sit with your chest against the pad and grab the handles.
  2. Pull to your abdomen squeezing your shoulder blades.
  3. Pause 1 second at the end.
  4. Extend your arms slowly keeping tension.

Mistakes to avoid

  • Don't shrug; retract and depress the shoulder blades.
  • Avoid torso momentum.
  • Don't fully extend arms each rep if your back fatigues.

Progression

  • Add weight weekly. Alternate wide and narrow grips for more stimulus.

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