Seated Row Machine

Muscles Seated Row Machine Works

Muscles used

• Latslarge side-back muscles running from the armpits toward the waist
• Mid Trapsupper-middle area between the shoulder blades
• Rhomboidsmuscles between the shoulder blades close to the spine
• Rear deltsback of the shoulders, used to pull the arms behind you
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit

Main muscleWith your chest against the pad, pull the handles toward your body as your elbows move back. The main muscle driving this movement is your lats. Your lats pull your elbows back and help squeeze your back.

Supporting musclesYour mid traps and rhomboids pull your shoulder blades back, and your rear delts help move your upper arms behind you.

How it should feelWith your chest fixed on the pad, you should feel your side-back and the area between your shoulder blades squeeze as your elbows move back. At the end, your mid-back should feel tight and stable.

Signs you're offIf your chest lifts off the pad or your shoulders roll forward, you are using body momentum or your arms instead of your back. If only your arms move and your shoulder blades do not, your back engagement will drop.

Remember thisKeep your chest on the pad and pull by driving your elbows back, not by yanking with your hands.

Setting Up for Seated Row Machine

Setup orderSet the handles to solar-plexus height → Press your chest firmly into the pad

• Seat height

  Set it like thisSet the seat so the handles are in front of your solar plexus when your chest is on the pad.

  How to checkThe handles should not sit up near your shoulders or down below your navel.

• Chest pad

  Set it like thisMove your body forward so the chest pad rests firmly against the center of your chest.

  How to checkThere should be no large gap between your chest and the pad, and you should not need to slide your hips forward to reach the handles.

Watch out forAvoid starting with the handles too high, too low, or a large gap between your chest and the pad.

Stance for Seated Row Machine

Foot widthPlace your feet on the footplates and let your chest rest against the pad.

Where your weight goesSupport yourself through your hips, chest pad, and footplates.

Upper body positionSit where you can reach the handles naturally with your arms extended.

Why it mattersIf the chest pad is too far away, your shoulders may move forward and it becomes harder to pull with your back.

How to Grip for Seated Row Machine

Grip typeHold both machine handles with your palms facing each other.

Grip widthHold the same position on both handles, so one hand is not on the inner side while the other is on the outer side.

How hard to gripPlace the handles in the middle of your palms, and keep the backs of your hands in line with your forearms.

The Key Point for Seated Row Machine

With your chest pressed against the pad, pull the handle while sending your elbows behind your body.

Think of it like thisChest on the pad, elbows behind

Before the fixThe chest slides off the pad, or the shoulders rise towards the ears.

After the fixThe center of the back tightens, and the torso does not shake.