Strength Training · Bodybuilding
Machine Seated Row
The machine seated row is a chest-supported pulling exercise that trains your back and arms. The machine guides the handles while the pad helps keep your torso steady.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat height so the handles line up roughly with your lower chest.
- Set the chest pad so you can reach the handles with your arms extended.
- Sit with your chest resting against the pad.
- Plant your feet firmly on the floor or foot supports.
- Grasp the handles with your palms facing the direction the grips allow.
- Pull the handles toward your ribs along the machine's path.
- Return the handles under control until your arms are extended.
Form cues
- Keep your wrists straight.
- Let your shoulder blades glide forward.
- Breathe out as you pull.
Common mistakes
- Lifting off the chest padReduce the weight until you can keep your chest supported throughout the repetition.
- Shrugging toward your earsKeep space between your shoulders and ears as you pull.
- Forcing the elbows too far backEnd the pull before your shoulders roll forward, even if the handles have not reached your ribs.
Safety
Excessive weight or forcing the machine's fixed path can strain your shoulders or elbows. Losing torso support under fatigue can also stress your lower back.
- Check that the seat, chest pad, and weight selector are locked before starting.
- Perform a light warm-up set to check that the handle path feels comfortable.
- Stop the set if you feel sharp pain or pinching.
If you have an existing shoulder, elbow, or back injury, use a lighter pain-free version or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Seated Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to complete about two more controlled repetitions.