About this exercise
The machine seated row is a plate-loaded pulling exercise that builds a thicker back by targeting the lats and mid-back while engaging the forearms and improving posture.
Machine Seated Row
Step by step instructions, muscle activation and variants for the Machine Seated Row.
Unknown difficultyMiddle back
How to Perform
- Sit on the machine with your chest against the pad and your feet firmly planted
- Grip the handles with a neutral grip and extend your arms
- Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together
- Keep your back straight and your chest pressed against the pad
- Slowly return the handles to the starting position, feeling a stretch in your back
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Middle back
Secondary
Inner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Machine Seated Row
The Machine Seated Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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