Seated Row (Machine)
Complete guide to Seated Row (Machine). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Seated Row (Machine)
Add the appropriate amount of weight and sit on the seated row machine with your feet on the footrests.
Grab the handles and sit tall with a slight bend in your knees and your arms straight.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the handles toward your lower abdomen by driving your elbows back, squeezing your shoulder blades together and exhale.
Slowly extend your arms back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |