Exercise · Back
Machine seated row: how to do it
The machine seated row mainly works your back, with help from the biceps and traps. Your chest stays on the pad, so you cannot cheat with your lower back. It is a great move to learn how to pull with your elbows.
Doable at all 76 gyms GoSet follows
The essentials
- Keep your chest on the pad the whole time.
- Drive your elbows back and squeeze your shoulder blades.
Muscles worked
- Primary
- Back
- Secondary
- Biceps · Traps
How to do it
- Set the seat so the handles line up with your lower chest.
- Rest your chest on the pad and grab the handles with straight arms.
- Pull your elbows back and squeeze your shoulder blades as you breathe out.
- Pause briefly when your hands reach your body.
- Return over 2 to 3 seconds to straight arms without leaving the pad.
Common mistakes
Chest leaving the pad
Instead : Keep contact the whole time. If you need to lean back, the weight is too heavy.
Shrugging
Instead : Keep your shoulders down and think about bringing your shoulder blades together.
Rushing the return
Instead : Control it; your back works on the way out too.
Coach tips
- Use a neutral grip if your wrists prefer it.
- Elbows close to your body for the mid-back, wider for the upper back.
- Add weight only if you keep the pause.
Variations
- One arm at a time.
- Wide grip for a different angle.
Sets and reps
People often do 3 or 4 sets of 8 to 12 reps.
Equipment
Alternatives for the same muscles
Log your Machine seated row sets with GoSet
GoSet remembers your last time, starts your rest on its own and notes your records. Even with no signal in the basement. Coming soon to iPhone and Android.
Common questions
Neutral or overhand grip?
Both work your back. Pick whichever feels best for your wrists and shoulders.
I mostly feel my arms. What should I do?
Think about pulling with your elbows and squeezing your shoulder blades. Go a bit lighter if needed.
Machine or seated cable row?
The machine steadies your torso, the cable asks for more control. Both are good choices.