How to do the Seated Machine Row
- Adjust the machine seat so the handles reach your mid-torso when your arms are straight.
- Place your feet firmly on the platform and grip the handles comfortably with both hands.
- Pull the handles toward your ribs, squeezing your shoulder blades together as you move.
- Slowly return to the starting position with your arms fully extended.
Full technique — 7 steps
- Adjust the seat so the handles line up with your mid-torso when arms are extended.
- Plant your feet on the platform and take the handles with your preferred machine grip.
- Sit tall with your shoulders set down before starting each rep.
- Begin with arms extended and shoulders reaching slightly forward without rounding your lower back.
- Pull the handles toward your lower ribs or upper abdomen by driving your elbows back.
- Finish the rep when your elbows pass your torso and your shoulder blades are fully drawn together.
- Return the handles forward until your arms are extended and your shoulders reach forward naturally.
Common mistakes
- Leaning back to move weight
- Shrugging shoulders during the pull
- Stopping short of full reach
- Yanking the first inch
- Pulling handles too high
Form cues
- Drive elbows back
- Torso upright
- Reach at the front
- Pull to lower ribs
- Keep shoulders down
Compared with similar variants
| Seated Machine Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Cable Row (Close Grip) | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | moderate | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Elbow | low | low | low | low |
| Equipment | Seated row machine | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Bilateral Dumbbell Row Harder
- Chest Supported Dumbbell Row Harder
Kettlebell
- Kettlebell Row Harder
- Kettlebell Gorilla Row Harder
Suspension trainer
- Suspension Trainer Row Harder
- Feet Elevated Suspension Trainer Row Harder
Barbell
- Barbell Underhand Row Harder
- Meadows Row Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Seated Machine Row
- Harder Single Arm Dumbbell Row
- Harder Barbell Bent Over Row
In ready-made workouts
- Easy comeback workout30 min · Gym
Quick answers
What muscles does the Seated Machine Row work?
Primary: Lats 9/10, Upper back 8/10. Also works: Biceps 6/10.
Which joints does the Seated Machine Row load?
Shoulder: low, Elbow: low.
When should I do the Seated Machine Row in a workout?
Accessory. Goes after the main lifts. ≈ 9 min with rest.
How many sets and reps of the Seated Machine Row?
Strength: 4–5 sets of 6–8 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Seated Machine Row?
Dumbbells: Bilateral Dumbbell Row, Chest Supported Dumbbell Row. Kettlebell: Kettlebell Row, Kettlebell Gorilla Row. Suspension trainer: Suspension Trainer Row, Feet Elevated Suspension Trainer Row. Barbell: Barbell Underhand Row, Meadows Row.
What is a harder version of the Seated Machine Row?
Single Arm Dumbbell Row (Beginner), Barbell Bent Over Row (Intermediate).
