Skip to content
BULKY
Sign in

Seated Row (Machine)

Primary muscle
Upper back
Secondary muscles
LatsBicepsForearms
Equipment
Machine

Overview

A chest-supported machine row that trains the upper back, lats and biceps. The chest pad takes your lower back out of the movement so you can focus on pulling.

How to do it

  1. Adjust the seat so the handles are level with your lower chest.

  2. Sit with your chest against the pad and your feet flat.

  3. Grab the handles with your arms fully extended.

  4. Pull the handles toward your body, driving your elbows back.

  5. Squeeze your shoulder blades together, then return slowly to straight arms.

Tips

  • Use neutral handles for more lat work and wide handles for more upper back.
  • Keep your chest on the pad throughout the set.

Common mistakes

  • Leaning back off the pad to pull more weight.
  • Shrugging your shoulders instead of pulling with your back.
  • Letting the weight stack crash down between reps.

Similar exercises

All Upper back exercises

Log Seated Row (Machine) in Bulky

Add it to a routine, log every set, and watch your progress. Free on the web today — the iOS and Android apps are coming soon.

Start free