Machine Seated Row

A horizontal pulling exercise performed on a seated machine that targets the middle back, lats, and rhomboids through a controlled rowing motion.

Instructions

1. Sit at the machine with your back firmly against the backrest and feet on the floor or footrest.
2. Grasp the handles with both hands at a grip slightly wider than shoulder-width.
3. Maintain an upright torso with your chest up.
4. Pull the handles toward your body, driving your elbows back and squeezing your back muscles.
5. Bring your hands toward your torso at approximately chest height.
6. Pause briefly at full contraction, feeling the middle back and lats engage.
7. Slowly extend your arms and return to the starting position with control.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep your back flat against the backrest throughout the entire movement.
• Focus on pulling with your back muscles rather than using arm strength.
• Keep your elbows tucked close to your body to maximize back activation.
• Maintain a neutral spine and avoid rounding your lower back.
• Control both the pulling and return phases of the movement.
• Avoid jerking or using momentum; maintain smooth, deliberate motion.