Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Seated Row -- Machine

View Instructions

Equipment

  • Seated Row Machine

Muscle Groups

  • Back
  • Shoulders

Purposes

  • Latissimus dorsi ("Wing" muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength

Similar Exercise

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Seated with your chest against the pad and your arms straight, grab the handles at chest level.
  • Stabilize your feet firmly and keep your chest up at all time.
  • Keeping the elbows close to your sides, pull the handles back.
  • Return slowly forward until your arms are straighten again.

ProTip

  • "Pull" the weight with the latissimus dorsi muscles (the "wings")

Mistakes

  • Leaning back excessively
  • Shrugging the shoulders as you pull the handles
  • Bending the wrists as you pull the handles