Machine · Back

Chest-supported seated row machine

The chest-supported seated row machine trains your back and biceps while taking stress off your lower back. You sit with your chest against the pad and pull the handle toward you. It’s a good option if you want to strengthen your upper back with a stable, guided path.

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The essentials

Keep your chest on the pad the whole time.
Drive your elbows back and squeeze your shoulder blades.

Muscles worked

Front

Back

Primary: Back · Biceps

Setup

Adjust the seat so the handle sits around belly-button height or slightly lower when your arms are extended.
Sit close enough that your chest stays firmly against the pad without overreaching your shoulders forward.
Place your feet flat on the floor or on the footrests, about hip-width apart for stability.
Set the pin in the weight stack at a load that feels on the lighter side for your first set.
Grab the handle(s) with a comfortable grip, keeping your wrists in line with your forearms.

How to do it

Sit upright with your chest on the pad, look straight ahead, and lightly brace your core.
Let your shoulders move slightly forward to feel a gentle stretch, without heavily rounding your upper back.
Inhale, then start the pull by bringing your shoulders back before you bend your elbows.
Pull the handle toward your torso, keeping your elbows close to your body; stop when your hands reach near your lower chest or belly, without slamming into the pad.
Hold briefly at the end of the pull, feeling your back work, without shrugging your shoulders up toward your ears.
Return slowly to the start over 2 to 3 seconds, keeping control of the weight and breathing naturally.

Common mistakes

Rounding the upper back into the pad
Instead : Stay tall through your spine, even with your chest on the pad. Keep your head in line with your body and a light brace in your core so your torso doesn’t collapse into the pad.
Pulling mostly with the arms
Instead : Start each rep by bringing your shoulders back first, then bend your elbows. Think about driving your elbows back instead of only curling with your biceps.
Letting the handle crash into the pad
Instead : Slow down near the end of the pull and stop just before the handle touches the pad. If you can’t control it, reduce the weight on the stack.
Dropping the weight on the way back
Instead : Control the return over 2 to 3 seconds. If the stack slams down or pulls you forward, move the pin to a lighter weight.

Coach tips

Use a smooth tempo: 1–2 seconds to pull, a brief pause, then 2–3 seconds on the way back.
Exhale as you pull the handle toward you and inhale as you return, keeping your breathing steady instead of holding your breath.
If your machine allows it, you can do stacked drop sets by quickly moving the pin to a lighter weight to extend a set.
Start your first sets with a moderate load so you can really feel your back working before you go heavier.

Variations

Machine seated row: use both arms together for more stability and the option to go a bit heavier.
Single-arm machine row: train one side at a time to better balance strength between each arm and side of your back.

Sets and reps

People often use this machine for about 3–4 sets of 8–15 reps, depending on load and experience. It fits well in the middle or toward the end of a back and biceps workout.

Exercises on this machine

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Common questions

Which muscles does the seated row work?

The chest-supported seated row mainly trains your back and your biceps. The machine helps stabilize your torso so you can focus on the pulling motion.

How do I know if the seat height is right?

With your arms almost straight at the start, the handle should be around belly-button height or slightly lower. You shouldn’t need to shrug or twist to reach the handle.

I feel it more in my arms than my back. Is that okay?

That’s common at first. Try starting the movement by bringing your shoulders back, then pulling with your elbows instead of just your hands. Using a slightly lighter weight can also help you control the path.

What are some alternatives to the seated row?

In your gym, you can swap or complement it with fixed-weight barbells, a lat pulldown, a T-bar row, a multi-station cable machine, a biceps curl machine, or an assisted chin-up and dip machine.