How to Do Seated Row Machine: Step by Step
- Sit with chest against pad
- Grip handles, pull back squeezing shoulder blades
- Control the return
- Keep chest against pad throughout
Common Mistakes to Avoid
- Pulling chest off pad to cheat
- Using momentum
- Not squeezing at contraction
Seated Row Machine Tips
- Start with bodyweight or light weight to master the form before progressing
- Focus on the mind-muscle connection — think about the target muscle working
- Control both the lifting and lowering phases for maximum muscle activation
- Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results
Muscles Worked
backbiceps
Equipment
row machine
Tracking
Count reps