Videos
Instructions
- Sit on the machine with your chest upright and feet flat on the platform.
- Grasp the handles with a neutral grip and brace your core.
- Pull the handles toward your torso by retracting your shoulder blades and bending your elbows.
- Pause briefly when the handles reach your sides.
- Slowly return to the starting position with controlled movement.
Technical Tips
- Avoid leaning backward during the pull.
- Focus on squeezing the shoulder blades together.
- Keep your wrists in a neutral position to prevent strain.
Breathing Tips
- Inhale while returning to the starting position.
- Exhale during the pulling phase toward your torso.
Medical restrictions
- Shoulder impingement
- Lower back injury
- Severe spinal disc issues
The Seated Row Machine is a fundamental strength training exercise designed to target the muscles of the upper and middle back. Utilizing a guided machine system, this exercise provides controlled resistance, making it ideal for beginners and those focusing on muscle isolation. The movement mimics a rowing action and emphasizes scapular retraction, helping to improve posture and back strength. It's particularly effective for developing the lats, rhomboids, and rear deltoids, while also engaging the biceps and brachialis as secondary muscles. Because the guided path minimizes instability, users can concentrate on form and muscle engagement without overloading the spine. This makes it a safe option for those recovering from injuries or looking to add volume to their back training routine. The seated position and foot support promote proper alignment, reducing the risk of lower back strain. Whether you're building foundational strength or refining muscular detail, the Seated Row Machine is a reliable tool in any well-structured resistance training program.
What muscles does the seated row machine work the most?
The seated row machine primarily targets the back muscles, especially the lats and rhomboids, while also engaging the rear deltoids and biceps.
Is the seated row machine good for beginners?
Yes, the seated row machine is beginner-friendly due to its guided motion, which helps maintain proper form and reduces injury risk.
Should I lean back during seated rows?
No, you should keep your torso upright and stable to maximize back engagement and avoid placing strain on the lower back.
How do I breathe correctly on the seated row machine?
Exhale as you pull the handles toward you and inhale as you return to the starting position with control.
Can I use the seated row machine for posture improvement?
Yes, the seated row machine strengthens the upper back and promotes scapular retraction, which can help improve posture over time.