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Machine Seated Row
How to do the Machine Seated Row with good form: step-by-step technique, the muscles it works (upper back and traps), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back, Traps
- Secondary
- Biceps, Forearms
How to do it
- Adjust the seat height so the handles align with your mid-stomach to lower chest, depending on the grip used.
- Adjust the chest pad so that you can reach the handles with your arms fully extended.
- Sit with your chest pressed firmly against the pad and grasp the handles.
- Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
- Pause for a second at the point of peak contraction.
- Control the weight as you let your arms extend fully, allowing your shoulder blades to spread apart.
Coaching cues
- Chest stays glued to the pad
- Drive the elbows back
- Squeeze the mid-back
Common mistakes
- Peeling the chest off the pad to heave the weight
- Shrugging the shoulders up toward the ears
- Half-repping without getting a full stretch
Equipment and setup
Seated row machine
Plate-loaded or selectorized row machine with a chest pad.
Also known as: Chest-Supported Machine Row
Track your Machine Seated Row in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
