Machine Seated Row
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Machine
- Type
- Compound
How to do it
- Adjust the seat so the handles line up with your lower chest, and rest your chest against the pad.
- Grab the handles with your arms fully extended and sit tall.
- Pull the handles toward you, driving your elbows back past your torso.
- Squeeze your shoulder blades together, then let the weight return slowly.
- Keep your chest on the pad the whole time instead of leaning back to move the load.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- Upper backMain
- LatsMain
- BicepsHelping
- Rear deltsHelping
Also known as
Machine Row · Low Row (Machine) · Chest Supported Machine Row · Machine Chest Supported Row · Machine Low Row