Smart Workout Diary

Machine Seated Row

The machine seated row is a horizontal pulling exercise performed while seated at a strength machine. It primarily trains the upper back and lats, with assistance from the biceps and rear shoulders. It supports back strength, pulling control, and balanced upper-body development.

Demonstration

Machine Seated Row — demonstration 1
Machine Seated Row — demonstration 2

Instructions

  1. Set the machine so you can sit tall with your feet firmly supported and reach the handles without rounding your back.
  2. Sit upright with a neutral spine, chest lifted, and shoulders relaxed away from your ears. Grip the handles with straight but unlocked arms.
  3. Pull the handles toward your lower ribs or upper abdomen by driving your elbows back and gently bringing your shoulder blades together.
  4. Pause briefly at the end of the pull without shrugging or leaning far backward.
  5. Return slowly until your arms are nearly straight and your shoulder blades move forward under control; do not let the weight stack slam.
  6. Repeat with a load that allows controlled movement and a stable torso throughout the set.
Muscle Group
Upper Back
Other Muscle Groups
Lats, Biceps, Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: think of moving your elbows behind you rather than pulling only with your hands.
  2. Keep the torso quiet: avoid swinging, jerking, or using a large backward lean to move the load.
  3. Control both phases: exhale as you pull and inhale as you return, maintaining a smooth tempo.
Exercise library