Machine Seated Row
Auto DetectedA machine-based horizontal pull that targets lats, rhomboids, and traps to build back strength and posture; effective for hypertrophy and upper body pulling power with neutral grip.
About Exercise
Equipment
Row Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat height so chest aligns with handles when arms extend. Sit with feet on footrests, knees slightly bent, and grasp neutral-grip handle.
- Sit tall with chest up and core braced.
- Retract shoulder blades to initiate pull, driving elbows back close to body.
- Pull handles to lower abdomen, squeezing back muscles.
- Pause briefly at peak contraction.
- Slowly extend arms forward, keeping tension in back.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades together
- Elbows close to sides
- Chest up, no rounding
- Pull with back, not arms
- Shoulders down away from ears
Breathing
Inhale as you extend arms; exhale as you pull and squeeze.
Tempo
2-1-2
Range of Motion
Extend arms fully forward; pull until handles touch torso and elbows pass body line.
Safety
Safety Notes
- Keep neutral spine to avoid lower back strain
- Select weight allowing full control
- Avoid overextending shoulders at start
Spotting
Spotting not required; use machine's weight stack for safety.
Common Mistakes
- Using momentum to jerk weight
- Rounding shoulders forward
- Shrugging during pull
- Letting weight snap back uncontrolled
When to Avoid
- Acute shoulder impingement
- Lower back pain
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility for retraction
Build Up First
- Basic seated posture
- Grip strength competency
Also known as
Seated Row Machine, Cable Seated Row, Low Row
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