Exercise library
Seated Machine Row
The seated machine row is a stable, beginner-friendly horizontal pull that builds the mid-back with the chest supported against a pad.
MachineBackBeginner
- Equipment
- Machine
- Focus
- Back
- Level
- Beginner
- Suggested sets
- 3–4 sets of 8–12 reps.
- Muscles worked
- Upper backLatsBicepsRear delts
How to do it
- 1Sit at the machine with your chest against the pad and feet planted.
- 2Grab the handles with your arms extended and shoulders pulled down.
- 3Pull the handles back by driving your elbows behind you and squeezing your shoulder blades.
- 4Pause briefly when the handles reach your torso.
- 5Extend your arms back out under control, then repeat.
Tips & tricks
- Keep your chest on the pad so the work stays in your back.
- Lead with your elbows rather than pulling with your hands.
- Squeeze the shoulder blades together at the end of each rep.
Common mistakes
- Pulling your chest off the pad to move more weight.
- Rounding the upper back when extending your arms.
- Using a partial range and never fully squeezing the back.
