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Home > Fitness & Training > Resistance Machine Exercises > Seated Row

Seated Row

Seated Row Machine

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

Related injuries

Similar exercises

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

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