Seated Machine Row
The seated machine row is a pulling exercise where you sit against a chest pad and draw two handles towards your torso. It mainly builds the lats, with help from the biceps, traps and rhomboids. The machine guides the movement, so it suits beginners and anyone who wants to focus on pulling with their back rather than balancing a weight.
Muscles worked
The Seated Machine Row mainly works your lats, with your biceps, traps and rhomboids helping.
Setting up
- Adjust the seat so the handles sit around mid-chest height when your arms are straight out in front of you. If the handles are too high or low, your shoulders will tend to shrug or drop.
- Set the chest pad (if your machine has one) so you can reach the handles with your arms fully straight while your chest stays in contact with the pad.
- Place your feet flat on the footplate or floor with your knees slightly bent, then sit tall with your chest against the pad.
- Pick a light weight for your first set. You should be able to pause for a second at the end of every rep.
How to do the Seated Machine Row
- Sit tall with your chest on the pad, grip the handles and let your arms extend fully in front of you, with your shoulders relaxed and away from your ears.
- Before you pull, lightly brace your stomach and keep your chest lifted against the pad.
- Start the pull by drawing your shoulder blades back and down, then bend your elbows to bring the handles towards your torso.
- Keep your elbows close to your sides or slightly out, and pull until the handles reach roughly the sides of your ribs.
- Squeeze your shoulder blades together for a one-second pause, keeping your chest on the pad.
- Straighten your arms slowly over about two to three seconds, letting your shoulder blades spread apart at the end without letting the weight stack crash down.
- Settle into the stretch with your arms fully extended, then begin the next rep.
Form tips
- Think about driving your elbows back rather than pulling with your hands. This helps your lats do the work instead of your biceps.
- Imagine trying to squeeze a pencil between your shoulder blades at the end of each pull.
- Keep your neck long and your chin level. Looking straight ahead is better than craning forward or looking up.
- Hold your chest against the pad throughout. If it peels away, the weight is probably too heavy.
- Lower the handles more slowly than you pull them. The return phase builds just as much control and strength.
Common mistakes
Shrugging the shoulders up
Before each pull, let your shoulders drop away from your ears and think about pulling your shoulder blades down and back. If you can't keep them down, reduce the weight.
Leaning back or rocking to move the weight
Keep your chest pressed into the pad for the whole rep. If you need to swing to finish the pull, the weight is too heavy, so drop it until every rep looks the same.
Cutting the range short
Let your arms extend fully at the start of each rep and pull until the handles reach your ribs. Stopping halfway means you miss a lot of the work for your lats.
Letting the weight stack drop on the way back
Control the handles back to the start over two to three seconds. Keep tension on the weight so the plates don't clang together between reps.
Sets and reps
| Build strength | 4-5 sets of 5-8 reps with a challenging weight, resting 2-3 minutes between sets |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds, with the last couple of reps feeling hard but still controlled |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body session or circuit |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Seated Machine Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Seated Machine Row FAQs
What muscles does the seated machine row work?
The main muscles worked are the lats. Your biceps, traps and rhomboids also help to pull the handles in and squeeze your shoulder blades together.
How do I stop my arms doing all the work on the seated row?
Start each rep by pulling your shoulder blades back and down, then think of your hands as hooks and drive your elbows towards the back of the room. Using a lighter weight and pausing for a second at the end of each rep also makes it easier to feel your lats working.
How heavy should I go on the seated machine row?
Choose a weight that lets you complete all your reps with your chest on the pad and no rocking. If you can easily do more than 12 to 15 reps, increase the weight slightly next time. If you feel any pain rather than normal muscle effort, stop and get it checked.
Track your Seated Machine Row progress
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