Machine Seated Row

oec:machine-seated-row

A machine-based horizontal pull that targets the latissimus dorsi, upper back, and biceps with chest support.

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Also called: Seated Row (Machine), Seated Machine Row, Chest-Supported Machine Row

How to do it

Adjust the seat height so the handles align with the middle of your torso.
Adjust the chest pad so you can reach the handles with arms fully extended while maintaining a tall, upright posture.
Sit firmly on the seat with your chest against the pad and your feet flat on the footrests or floor.
Grasp the handles firmly with your preferred grip.

Initiate the pull by retracting your shoulder blades and driving your elbows backward.
Continue pulling until your hands approach your ribcage, keeping your chest pressed against the support pad.
Pause briefly at peak contraction, fully squeezing the upper back muscles.
Slowly reverse the movement by extending your arms and allowing your shoulder blades to protract under control.
Stop just before the weight stack touches down to maintain tension between repetitions.

Exhale as you pull the handles toward your torso, and inhale as you return the weight to the starting position.

Leaning back and pulling the chest off the pad.: Keep your sternum in continuous contact with the chest pad to isolate the upper back and prevent momentum.
Shrugging the shoulders up toward the ears.: Depress your shoulders and think about pulling down and back rather than upward.
Cutting the range of motion short at extension.: Allow the arms to fully extend and the scapulae to glide forward slightly before starting the next rep.

This record: CC-BY-SA-4.0.