Narrow Grip Alternating Machine Seated Row
In SetGrip: Machine Seated Row (Narrow Grip, Alternating)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyIntermediate
- TypeIsometric
Alternating pulls on the narrow neutral handles mean one arm is always stretching forward while the other finishes, and your torso must resist twisting toward the working side for the entire set. That anti-rotation demand is what separates it from rowing both handles together. Slot it after your heavy bilateral rowing is already done.
How to do the Narrow Grip Alternating Machine Seated Row
- Adjust the seat height and footplate position to ensure proper alignment.
- Sit on the machine with your back straight and feet flat on the footplate.
- Grasp the handles with a narrow grip, palms facing each other.
- Keep your chest up and shoulders back throughout the exercise.
- Pull one handle towards your torso while keeping the other handle stationary.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return the handle to the starting position and repeat with the other side.
- Continue alternating sides for the desired number of repetitions.
Tip: On holds, squeeze hard and end the set before the position degrades; on rows, pause for a beat with the handle at your torso on every rep.
Muscles worked
Primary
Upper Back · Back
On rows the rhomboids and mid traps pull the shoulder blades together and should feel the strongest contraction at the top of each rep.
Common mistakes
- Losing the set position — whether it is a hold or a supported row, set the torso once and keep it there; when the position starts to drift, the set is over.
- Holding the breath — breathe steadily and brace on each exhale instead of trapping air.
- Shrugging on rows — pull the elbows back and down, keep the shoulders away from the ears and squeeze the shoulder blades together at the top.
- Chasing time or reps over quality — a 20 second hold with everything tight beats a minute of drifting, and a paused row rep beats three thrown ones.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Core stability | 3 × 20–45 s | 45–60 s |
| Endurance | 2–3 × 45–90 s | 60 s |
Machine and landmine rows work as a main pull movement, while holds go after the main lifts as accessory work. Superset a landmine row with a landmine press using the same bar.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Narrow Grip Alternating Machine Seated Row work?
The Narrow Grip Alternating Machine Seated Row primarily works the upper back. It also involves the biceps and forearms, which assist the movement and stabilise the joints.
Is the Narrow Grip Alternating Machine Seated Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Narrow Grip Alternating Machine Seated Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Narrow Grip Alternating Machine Seated Row?
If you cannot do the Narrow Grip Alternating Machine Seated Row, try the Landmine Row, the Single Arm Landmine Row or the Narrow Grip Machine Seated Row. Each of them trains the upper back through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Narrow Grip Alternating Machine Seated Row, a sensible starting point is core stability: 3 × 20–45 s with 45–60 s rest; endurance: 2–3 × 45–90 s with 60 s rest. Place holds at the end of the workout. Stop the set when form breaks, not when the timer runs out.
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