How to do the Seated Machine Row
- 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 chest up and shoulders set down before starting each rep.
- Begin with arms extended and shoulder blades slightly protracted 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 fully retract.
- 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
- Lead with the elbows
- Chest stays tall
- Reach at the front
- Pull to lower ribs
- Keep shoulders down
