Machine Seated Row

Description

The lever seated row is a horizontal pulling exercise performed on a machine with a chest-support pad, guided handles, and a weight stack. The machine eliminates lower-back demand and balance requirements, allowing you to focus purely on pulling the weight back and squeezing your mid-back. It is an excellent back-building machine for beginners and advanced lifters alike.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Machine

Machine Seated Row Instructions

Adjust the seat height and chest-pad position so you can reach the handles with arms fully extended while your chest is pressed against the pad.
Sit down and press your chest firmly against the pad. Grip the handles — most machines offer multiple grip options.
Brace your core, pull your shoulders down and back, and set your start position.
Pull the handles toward your torso by driving your elbows back. Squeeze your shoulder blades together at the end of the row.
Pause briefly with the handles close to your body. Keep your chest pressed against the pad throughout.
Slowly extend your arms back to the start position under control. Feel the stretch in your lats.
Stop just before the weight stack touches down to maintain tension.
Repeat for the desired number of reps.