Back · Horizontal pull
Seated Row Machine
The seated row machine is a guided back exercise where you sit with your chest against a pad and pull two handles back toward your torso. The fixed path and chest support make it easy to learn, so beginners can feel their lats and mid-back working, and experienced lifters can train close to failure without losing form.
Also known as: Machine row, Seated machine row, Chest-supported row machine
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Seated row machine
- Difficulty
- Beginner
What muscles does the seated row machine work?
Primary movers
- Latissimus dorsi
- Rhomboids
- Trapezius (middle)
Assisting muscles
- Rear deltoid
- Biceps brachii
- Brachialis
- Teres major
The lats and rhomboids pull the elbows back and the middle traps squeeze the shoulder blades together. This is a horizontal pull that builds thickness across the back.
The chest pad stabilises the torso and removes the need to hold a hinge or sit upright against the load. That lets you concentrate on moving the elbows.
Handle options change the emphasis. Neutral grips tend to work the lats, while wide or overhand grips emphasise the upper back and rear delts.
Because the machine controls the path, it is a safe way to use heavy weight and to train to failure.
How to do the seated row machine
Setup
- 1
Adjust the seat so the handles line up with your mid-chest when your arms are extended.
- 2
Sit with your chest against the pad and your feet on the platform.
- 3
Grip the handles with your chosen grip.
- 4
Sit tall and let your shoulders reach slightly forward.
Execution
- 1
Squeeze your shoulder blades back first.
- 2
Pull the handles toward your torso, driving your elbows back.
- 3
Hold the contraction for a moment at the end.
- 4
Return slowly until your arms are fully extended.
- 5
Keep your chest on the pad.
- 6
Avoid leaning back.
Common seated row machine mistakes
Pulling with the arms
Hauling the handles with the biceps leaves the back under-worked.
The fix: Initiate with the shoulder blades and think of elbows pulling back.
Leaning away from the pad
Rocking back adds momentum and shortens the stretch.
The fix: Keep your chest on the pad throughout.
Partial reps
Not extending fully loses the stretch.
The fix: Let your arms straighten and shoulders reach forward each rep.
Using too much weight
Heavy loads cause shrugging and shortened reps.
The fix: Pick a weight that allows 10 to 12 controlled reps.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 8–12 | Moderate, 1–2 RIR | 90 s |
| Strength | 4 | 6–8 | Heavy | 2 min |
| Beginner | 2–3 | 10–12 | Light | 60 s |
Use it as a primary or secondary horizontal pull. Add weight when you can reach the top of your range with full stretch and squeeze. Alternate handle positions across weeks to hit the back from different angles.
Running the seated row machine in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlaySeated Row Machine variations and alternatives
Seated Cable Row
AlternativeA cable version without a chest pad, which adds torso control.
Chest Supported T-Bar Row
AlternativeAnother supported row with a fixed bar.
Dumbbell Chest Supported Row
AlternativeA free-weight version on an incline bench.
Inverted Row
EasierA bodyweight horizontal pull.
Barbell Bent-Over Row
HarderA heavy free-weight row.
Frequently asked questions
What does the seated row machine work?
The lats, rhomboids and middle traps mainly, with the rear delts and biceps assisting. It builds back thickness.
Seated row machine or cable row?
The machine supports your chest and fixes the path, so it is easier to learn. The cable row uses your own torso control and has a freer path.
How do I stop using my arms?
Pull your shoulder blades together first and think of driving your elbows back. Hold the handles lightly.
Which grip is best?
A neutral grip is good for the lats. A wide overhand grip shifts the work to the upper back and rear delts.
How heavy should I go?
Use a weight that lets you complete 8 to 12 reps with a full stretch and squeeze.
Hercules tracks every seated row machine you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play