Machine Seated Row
The machine seated row is a back exercise targeting the lats and rhomboids using a cable or plate-loaded row machine. The seated position allows for controlled loading and consistent tension, making it effective for developing mid-back thickness and strength.
How to do it
- Sit at the seated row machine with your feet on the footpads and knees slightly bent.
- Grasp the handles with a neutral or overhand grip and sit upright.
- Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
- Pause at the fully contracted position.
- Slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Sit tall with your chest pressed lightly against the pad.
- Grip the handles firmly with a neutral wrist.
- Pull your elbows straight back past your torso.
- Squeeze your shoulder blades together at the peak.
- Return the weight slowly with control.
Breathing: Exhale as you pull the handles toward your torso, and inhale as you slowly extend your arms back to the start.
Common mistakes
- Rounding your lower back as you pull, which shifts tension away from your mid-back.
- Using momentum to swing your torso back and forth, reducing muscle engagement.
- Shrugging your shoulders up toward your ears, which overworks your neck muscles.
- Rushing the return phase, missing out on valuable eccentric strength gains.
Muscles worked
Primary: lats. Secondary: rhomboids, traps, biceps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 seconds
Lose weight
3 sets × 12–15 reps, rest 45–60 seconds
Build muscle
3–4 sets × 8–12 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off the weight or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my back touch the pad the whole time?
It is best to keep a slight connection or stay upright without excessive leaning to keep the focus on your back muscles.
Why do I feel this in my biceps instead of my back?
Your arms act as hooks; focus on driving your elbows backward rather than pulling with your hands to shift work to your lats.
How many days a week should I do seated rows?
Two to three times per week with at least one rest day between sessions is ideal for most beginners.