Seated Row Machine

How to Perform the Seated Row Machine

Sit on the seated row machine with your feet on the foot plates and a slight bend in your knees.
Reach forward and grip the handle with both hands. Sit upright with your chest tall and shoulders back.
Brace your core and ensure your back is flat — do not round your lower back at the starting position.
Pull the handle toward your lower chest or upper abdomen by driving your elbows straight back.
Squeeze your shoulder blades together at the end of the pull and hold for a one-second contraction.
Slowly extend your arms forward, allowing your shoulder blades to protract and your lats to stretch.
Repeat without allowing your torso to rock forward and back.

Excessive torso swing (rocking back and forth)

Keep your torso upright and stationary. A slight lean is acceptable, but large swings use momentum.

Pulling with the arms instead of the back

Initiate the movement by retracting your shoulder blades first, then bend your elbows.

Rounding the lower back in the stretched position

Only allow your shoulders to protract. Keep your lower back neutral and core engaged.

Hunching the shoulders up toward the ears

Actively depress your shoulders throughout the movement.

●Try different grip attachments — a close neutral grip for lats, a wide overhand grip for upper back.
●Hold the peak contraction for 1-2 seconds on every rep to improve mind-muscle connection.
●Keep your feet firmly pressed against the foot plates to anchor your body.

Strength

4-5 sets of 5-8 reps

Hypertrophy

3-4 sets of 8-12 reps

Endurance

2-3 sets of 15-20 reps

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