Exercise Lab

Seated Row -- Machine

View Instructions

Equipment

  • Seated Row Machine

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

Similar Exercise

exercise multishot

Subscribers get access to workouts, exercises, meal plans, articles and much more. Subscribe now to get full access to all of the great features.

Sign Up Now


Description

  • Seated with your chest against the pad and your arms straight, grab the handles at chest level.
  • Stabilize your feet firmly and keep your chest up at all time.
  • Keeping the elbows close to your sides, pull the handles back.
  • Return slowly forward until your arms are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Leaning back excessively
  • Shrugging the shoulders as you pull the handles
  • Bending the wrists as you pull the handles