Seated Machine Row

Lats, rhomboids, trapsSeated row machine

A seated machine row designed to strengthen the middle and upper back. The fixed path makes it safe for all fitness levels while minimizing lower back strain, and the chest pad helps keep focus on shoulder blade movement.

How to do it

1Adjust the seat height and chest pad so the handles align with your lower chest.

2Sit up tall, press your chest firmly against the pad, and take hold of the handles.

3Pull the handles toward you, driving your elbows back and squeezing your shoulder blades together.

4Hold the end position for a second, feeling a full contraction across your back.

5Return the handles forward under control without letting your shoulders get pulled out of position.

Common mistakes

Leaning your body back off the chest pad, using body weight to yank the resistance.

Shrugging your shoulders toward your ears as you pull, straining your upper traps and neck.

Letting the handles snap back forward, losing tension during the stretch phase.

Breathing

Exhale as you pull the handles toward you, and inhale as you return the weight to the start position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.