Seated Machine Row
The seated machine row is a machine-based pulling exercise that targets the latissimus dorsi. The chest-supported design stabilizes the torso and isolates the back muscles for consistent muscle activation.
How to do it
- Sit at a seated row machine with your chest against the chest pad and feet on the platform.
- Reach forward and grasp the handles with an overhand or neutral grip.
- Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the peak contraction, then slowly extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest firmly against the pad throughout the movement.
- Drive your elbows straight back behind your torso.
- Squeeze your shoulder blades together at the peak of the pull.
- Control the weight as your arms extend back to the start.
Breathing: Exhale as you pull the handles toward your torso, and inhale as you slowly return to the starting position.
Common mistakes
- Using momentum by rocking the torso back and forth, which reduces back muscle engagement.
- Shrugging the shoulders up toward the ears, which shifts the work away from your lats to your upper traps.
- Bending the wrists excessively instead of pulling with the elbows.
Muscles worked
Primary: lats. Secondary: biceps, rhomboids, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3–4 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel shoulder discomfort during the pull, reduce the weight or adjust the seat height.
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
What if I feel this more in my biceps than my back?
Try thinking of your hands as simple hooks and focus entirely on driving your elbows backward to engage your lats.
Should my grip be overhand or neutral?
Both are fine. Choose whichever grip feels most comfortable for your shoulders and wrists.
How often can I do seated machine rows?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.