Seated Row Machine
Adjust the seat so the handles line up around lower-chest height. Keep your chest on the pad, start from a slight stretch, and row by driving the elbows back while keeping the shoulders down. Pause with the handles near your lower ribs, then return smoothly without bouncing.
Muscles worked
Secondary
Equipment
How to do it
- Set your chest or foot support so the handles are reachable.
- Brace the core and let the shoulders reach forward without rounding the low back.
- Pull the handle or bar toward the lower ribs by driving the elbow back.
- Pause briefly with the scapula pulled back.
- Lower under control until the arm or arms are long again.
- Keep the torso quiet while the shoulder blade moves around the rib cage.
Watch for
- Shrugging the shoulder toward the ear.
- Jerking the torso to start the pull.
- Letting the low back round under load.
Breathing
Exhale as you row, inhale as you reach forward under control.
Tip
Think elbow to hip if you want more lat, and elbow out slightly for more upper back.
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