Seated Row Machine

Sit at the machine and pull the handles to stably train the mid-back (mid/lower traps and lats).

Beginner-Intermediate · Recommended Sets: 3 sets x 10-12 reps · Mid-Back (Rhomboids), Lats, Biceps

Seated Row Machine — Points to Check Today

  • Don't use torso momentum — Leaning back to pull turns it into lower-back momentum. (Reclining the torso back as you pull)
  • Retract your shoulder blades fully — Just bending your arms gives a weak mid-back contraction. (Only bending the elbows while the back stays still)
  • Don't shrug your shoulders — Raised shoulders only work the upper traps. (Shoulders riding up toward the ears as you pull)

Seated Row Machine — How to Do It / If You're New

  1. Sit with your chest against the chest pad, grip the handles, and brace your feet on the footrest.
  2. Set a starting position with your chest up and shoulder blades slightly retracted. Keep your torso nearly vertical.
  3. Pull your elbows back alongside your torso as you draw the handles in. Retract your shoulder blades fully.
  4. Squeeze your back at the rear position, then slowly extend your arms back to the start without letting your torso follow.