Machine
Tirage assis à plaques (row) in your gym
The plate-loaded seated row is the horizontal pulling machine where you sit and pull a handle toward you. It helps strengthen your upper-body pulling pattern while keeping your lower back supported. It works well for both beginners and more experienced lifters who want to load plates on a stable machine.
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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
- Primary
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Setup
- Adjust the seat so your chest comes comfortably against the chest pad (if there is one) without having to lean way forward.
- Place your feet on the footrests with a soft bend in your knees, not locked out.
- Pick the handle available (wide, neutral, single) based on the exercise you want to do.
- Load plates evenly on each side of the machine.
- Sit down, grab the handle, and gently bring your shoulder blades closer together before your first rep.
How to do it
- Sit upright with your chest up and eyes forward. Keep your torso stable through the whole movement.
- Inhale, then pull the handle toward your belly button or lower chest, keeping your elbows in line with the handle.
- Bring the handle slowly toward your body, under control, without jerking your torso or swinging back.
- Pause briefly when the handle is close to your body, keeping your chest up and torso still.
- Exhale as you return the handle forward over 2–3 seconds, keeping tension and not letting the plates slam down.
- Repeat for your set with the same tempo and body position, avoiding any rocking motion.
Common mistakes
Using the lower back to do the work
Instead : Keep your torso almost still. You can lean slightly forward to grab the handle at the start, but do the work with your arms and upper body, not by swinging your back.
Letting the upper body round too much
Instead : Keep your chest up and a proud posture. Let your arms straighten, but avoid collapsing your whole upper body forward at the end of the rep.
Letting the plates slam
Instead : Control the return for 2–3 seconds. Stop just before the plates fully rest if you want to keep constant tension.
Loading too heavy too soon
Instead : Start with a weight that lets you move smoothly. Once you control the movement well, add a bit of weight on each side, keeping it balanced.
Coach tips
- Think of keeping your elbows in the same direction as the handle. That helps keep the path of the pull smooth and comfortable.
- Breathe in as you let your arms go forward, breathe out as you pull the handle toward you.
- If you feel your position falling apart, shorten the range of motion a bit instead of compensating with your back.
- To progress, get solid with the two-arm version before you switch to single-arm rows.
Variations
- Two-arm machine seated row using whatever handle your gym’s machine has.
- Single-arm machine row to work one side at a time and focus on control.
- Row with a controlled tempo (with a pause close to the body) to increase difficulty without adding much weight.
Sets and reps
People often use the plate-loaded seated row for 3–4 sets of 8–15 reps, depending on load and control. The single-arm version is often done a bit lighter, with more focus on torso stability.
Exercises on this machine
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Common questions
Where should the handle land on my body on the seated row?
Aim the handle toward your belly button or just under your chest, depending on the handle shape and your body. It should feel natural, without having to shrug or twist.
Should I fully straighten my arms on the plate-loaded seated row?
You can almost straighten them, as long as you stay in control and don’t let your upper body fully collapse forward. Keeping a slight bend can help you stay more stable.
Is the plate-loaded seated row good for beginners?
Yes. It’s often easier to control than a free-weight row because you’re seated and supported. Start light and focus on a stable torso and smooth reps.
What’s the difference between two-arm and single-arm machine rows?
With two arms you can usually use more weight and focus on the overall movement. With one arm you train each side on its own, which can help with control and noticing differences from side to side.