Close Grip Machine Seated Row

In SetGrip: Machine Seated Row (Narrow Grip)

Secondary muscles
Biceps, Forearms
Body part
Back
Position
Seated
Laterality
Bilateral (both sides together)
Category
Strength

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The close grip machine seated row is a chest-supported row with close handles that turn your palms to face each other. You pull the handles to your stomach with your elbows close to your sides. It works the upper back, with the biceps and forearms assisting.

How to do the Close Grip Machine Seated Row

  1. Set the seat so the handles are at the height of your lower chest, then sit with your chest against the pad.
  2. Take the close handles with your palms facing each other and your arms straight.
  3. Pull the handles toward your stomach, keeping your elbows close to your sides.
  4. Let the handles go forward slowly until your arms are straight and your shoulder blades spread.

Muscles worked

Primary

Upper Back · Back

Secondary

Common mistakes

  • Lifting the chest off the pad — keep contact so your back moves the weight, not a body swing.
  • Shrugging as you pull — keep your shoulders down and drive the elbows back past your ribs.
  • Cutting the reach — let your arms straighten and your shoulder blades move forward before each pull.

Where it fits in a workout

Use it as a main row on a back or pull day.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Logging the Close Grip Machine Seated Row in SetGrip

SetGrip logs the Close Grip Machine Seated Row as weight and reps; on a plate-loaded machine, log your plates the same way every time.

Variations and alternatives

Similar exercises

Without machine

Easier and harder

When to talk to someone

  • Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
  • Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
  • Pregnant: ask your obstetric care provider which exercise suits you.

Track the Close Grip Machine Seated Row in SetGrip

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More exercises

Sources

  1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
  2. ACSM preparticipation health screening (Riebe et al., 2015)
  3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
  4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.

Animation and exercise data: ExerciseDB, licensed to SetGrip. Text: SetGrip. General information, not medical or coaching advice.