Seated Row

The are several variations of the seated row machine, although generally all work very similarly.

Teaching points

• Sit on the seat with the feet flat on the floor or on a foot rest if present
  
  
• The knees should be bent, back upright and the chest in contact with the chest pad
  
  
• Reach forwards to hold the handles, the arms should be straight
  
  
• Keep the shoulders back on this exercise and maintain a straight line between the back surface of the hand and the wrist
  
  
• Keep the chest against the chest pad and pull back, bending the elbows (which should travel directly backwards) until the hands are just in front of the stomach
  
  
• Slowly return towards the starting position and stop once the elbows are almost straight before repeating the exercise

Variations and progressions

• This exercise can also be performed using a pully system or cable crossover machine

Muscles worked

• Trapezius
  
  
• Rhomboids
  
  
• Latissimus Dorsi

Alternative exercises

• Single arm row
  
  
• Bent over row
  
  
• Seated row with a resistance band

Related injuries

• Postural kyphosis
  
  
• Upper back and neck pain