Narrow Grip Machine Seated Row
In SetGrip: Machine Seated Row (Narrow Grip)
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyBeginner
- TypeIsometric
Close neutral handles run your elbows tight past the ribs, steering the pull into the lats and lower portion of the traps rather than the rear delts a wide grip favors. Palms facing each other also put the arm flexors in a strong pulling line, so slightly heavier loads move well here. The full stretch forward matters more than the squeeze.
How to do the Narrow Grip Machine Seated Row
- Adjust the seat height and footrests to ensure proper form.
- Sit on the machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with a narrow grip, palms facing each other.
- Keep your back straight and lean slightly forward.
- Pull the handles towards your torso, squeezing your shoulder blades together.
- Pause for a moment at the peak of the movement.
- Slowly release the handles and return to the starting position.
- Repeat 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 Machine Seated Row work?
The Narrow Grip 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 Machine Seated Row good for beginners?
Yes. The Narrow Grip Machine Seated Row is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Narrow Grip Machine Seated Row?
If you cannot do the Narrow Grip Machine Seated Row, try the Narrow Grip Alternating Machine Seated Row, the Machine Seated Row or the Reverse Grip Machine 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 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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