Seated Machine Row
A selectorised or plate-loaded chest-supported row machine. Provides a stable, guided path for training the mid-back.
Primary muscles
- Lats (Latissimus Dorsi)
- Rhomboids
- Traps (Trapezius)
Secondary muscles
- Teres Major
- Rear Delts
- Biceps
- Sets
- 3–4
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the handles are at mid-chest height. Sit with the chest against the pad and grip the handles with arms extended.
Keep the chest on the pad.
Pull the handles back, driving the elbows behind the body.
Squeeze the shoulder blades together.
Return slowly to full arm extension.
Breathing: Exhale on the pull, inhale on the return.
Coaching tips
Chest stays on the pad
Elbows back
Control the stack
Common mistakes
Seat set too high or low
Letting the weight snap forward
Shrugging
Safety notes
Adjust the chest pad so you can reach the handles without rounding forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.