Machine Seated Row
- Primary muscleUpper Back
- EquipmentMachine
- DifficultyBeginner
- TypeIsometric
A chest pad, a fixed arc, and a stable seat make this the row where you can chase mid-back effort without guarding your posture; the machine holds your torso so the upper back can simply pull. That stability suits high-rep sets and rest-pause work that barbell rows tolerate poorly. Its narrow-grip and single-arm siblings tweak the emphasis from here.
How to do the Machine Seated Row
- Adjust the seat height and footrests to a comfortable position.
- Sit on the machine with your chest against the pad and your feet on the footrests.
- Grasp the handles with an overhand grip, shoulder-width apart.
- Keep your back straight and your core engaged.
- Pull the handles towards your body, 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 Machine Seated Row work?
The 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 Machine Seated Row good for beginners?
Yes. The 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 Machine Seated Row?
If you cannot do the Machine Seated Row, try the Narrow Grip Machine Seated Row, the Machine T-Bar Row or the Single Arm 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 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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