Upper body · Back

Seated machine row

How to do the seated machine row: seat and chest pad setup, grip, full range of motion and common mistakes. Ideal for beginners.

Technique video

The seated machine row is the simplest and safest way to train the horizontal pull. The chest pad holds your torso, so all the effort goes to your back and you do not need to control your lower-back posture. It is an excellent foundation for beginners and a good complement for anyone already doing free-weight rows.

Muscles worked

The rhomboids, mid traps and lats drive the elbows back and squeeze the shoulder blades. The rear delts and biceps assist.

How to do it

1. Adjust the seat so the handles are at lower-chest height and the pad touches your sternum with your arms straight.
2. Grab the handles (neutral or overhand grip, depending on the machine) and rest your chest on the pad.
3. Pull by driving your elbows back, close to your body, until your hands reach the sides of your torso.
4. At the end, squeeze your shoulder blades without lifting your chest off the pad.
5. Return slowly until your arms are straight and let your shoulder blades spread.

Common mistakes

• Lifting your chest off the pad to use your body as a lever.
• Shrugging as you pull.
• Short range of motion from too much weight.
• Letting the weight slam back.

Variations and progression

A wide grip with elbows out emphasizes the upper back and rear delts; a close grip with elbows tucked emphasizes the lats. Work in the 10–15 rep range with a brief pause as you squeeze your shoulder blades.

Precautions

It loads the shoulder and elbow. It does not load the lower back or the legs, so it is usually suitable if your lower back, knee or ankle bothers you.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Straight-arm cable pulldown · Vertical pull
  • Shoulder

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.