Sit at the leverage-row machine and pull the handles horizontally toward your mid-torso, emphasizing contraction of the upper back. Maintain an upright chest and a neutral spine throughout the movement.
How to do the Seated Row (Machine)#
- Sit and grasp the machine handles with both hands while sitting tall and keeping your back straight.
- Retract your shoulder blades to set the upper back before initiating the pull.
- Pull the handles toward your mid-torso in a controlled, horizontal rowing motion.
- Pause briefly and actively squeeze the upper back as the handles approach your torso.
- Slowly extend your arms and allow the shoulder blades to return to the start position with control.
Muscles worked#
- Primary: Upper back, Lats
- Secondary: Biceps, Rear delts, Forearms
Common mistakes#
- Using torso momentum by leaning backward or forward instead of pulling with the back.
- Letting the shoulders round forward during the pull.
- Relying on the arms to do the work instead of engaging the upper back.
- Dropping the chest or allowing the spine to flex on the return.
