What muscles does Seated Row (Machine) work?

The Seated Row (Machine) primarily targets the Back, specifically the Upper Back, Middle Back. It also engages secondary muscles including Back, Biceps, Forearms.

How often should I do Seated Row (Machine)?

For optimal results, include Seated Row (Machine) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Seated Row (Machine)?

To perform Seated Row (Machine), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Seated Row (Machine) suitable for beginners?

Yes, beginners can perform Seated Row (Machine) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Seated Row (Machine) at home?

Seated Row (Machine) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Seated Row (Machine)

Learn how to do the Seated Row (Machine) with proper form, setup, and execution.

This leverage machine movement primarily targets back, including upper back, middle back.

How to Perform Seated Row (Machine)

1
Add the appropriate amount of weight and sit on the seated row machine with your feet on the footrests.
2
Grab the handles and sit tall with a slight bend in your knees and your arms straight.
3
Retract your shoulder blades, engage your abs, and take a breath.
4
Pull the handles toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together and exhale.
5
Slowly extend your arms back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.