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Seated Row Machine

Well-toned back

Coach's Tips

Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.

How to

Starting Position

1. Sit comfortably on the seat of the machine and place your feet on the foot plate. 2. Reach forward and grab the handles of the machine. 3. Make sure that your back is straight and you are sitting up tall.

Proper Form

1. Start the exercise by pulling the handles of the machine back towards your chest. 2. Keep your back straight and make sure your elbows are tucked in close to your body. 3. Squeeze your shoulder blades together as you pull the handles back. 4. Slowly return the handles to the starting position.

Breathing Technique

1. As you pull the handles back, inhale deeply. 2. As you return the handles to the starting position, exhale slowly.

Precautions

1. Make sure to keep your back straight and not to arch your back. 2. Avoid using momentum to swing the handles back and forth. 3. Do not overextend your arms as you pull the handles back.

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