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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Seated Machine Row
BackBeginner

Seated Machine Row

A selectorised or plate-loaded chest-supported row machine. Provides a stable, guided path for training the mid-back.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Rhomboids
  • Traps (Trapezius)

Secondary muscles

  • Teres Major
  • Rear Delts
  • Biceps
Sets
3–4
Reps
10–12
Rest
60–90s

How to perform

Seated Machine Row movement

Main muscles working (thicker lines)

Starting position

Adjust the seat so the handles are at mid-chest height. Sit with the chest against the pad and grip the handles with arms extended.

  1. 1

    Keep the chest on the pad.

  2. 2

    Pull the handles back, driving the elbows behind the body.

  3. 3

    Squeeze the shoulder blades together.

  4. 4

    Return slowly to full arm extension.

Breathing: Exhale on the pull, inhale on the return.

Coaching tips

  • Chest stays on the pad

  • Elbows back

  • Control the stack

Common mistakes

  • Seat set too high or low

  • Letting the weight snap forward

  • Shrugging

Safety notes

  • Adjust the chest pad so you can reach the handles without rounding forward.

Details

Body parts
Back · Arms · Upper Body
Equipment
Machine
Movement
Horizontal Pull
Exercise type
Compound
Training goals
Muscle Growth · Strength · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Machine High RowBeginner→
  • Seated Cable RowBeginner→
  • Smith Machine Bent-Over RowBeginner→

Similar Exercises

  • Chest-Supported T-Bar RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.