Seated Row Machine
The seated row machine is a foundational back exercise targeting the lats and rhomboids through a horizontal pulling movement. It develops back width and thickness while also engaging the biceps and rear delts as secondary movers.
How to do it
- Sit at a cable row machine with your feet on the footrests and knees slightly bent.
- Grasp the handles with an overhand or neutral grip and sit upright with your back straight.
- Pull the handles toward your lower chest, squeezing your shoulder blades together.
- Pause for a moment at the end of the row, then extend your arms back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest tall and spine neutral throughout the movement.
- Pull with your elbows, driving them straight back behind your torso.
- Squeeze your shoulder blades together at the peak of the pull.
- Control the weight as your arms return to full extension.
Breathing: Exhale as you pull the handles toward your chest, and inhale as you slowly return to the starting position.
Common mistakes
- Rounding your lower back, which shifts stress away from the upper back and onto your spine.
- Using momentum by swinging your torso, which reduces the work done by your lats.
- Shrugging your shoulders toward your ears, which overworks the upper traps instead of the mid back.
Muscles worked
Primary: lats. Secondary: rhomboids, biceps, rear delts.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back discomfort, ease off the weight and check that your spine remains neutral.
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 I use an overhand or neutral grip?
Both are fine. Neutral palms-facing-each-other grip is often more comfortable for the shoulders, while an overhand grip places slightly more emphasis on the upper back.
What if I feel this more in my arms than my back?
That usually happens when you pull with your hands instead of driving with your elbows. Try to think of your hands as simple hooks and lead the movement by pulling your elbows back.
How often can I do seated rows?
2 to 3 times per week with at least one rest day between sessions is a great frequency for most beginners.