Seated row machine exercise · Upper back

Seated Row

Set up a seated row machine, pull toward your lower ribs, and return the handles without shrugging or rocking your torso.

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Seated row machine illustration showing the chest supported while pulling the handles toward the torso. — Seated Row · controlled position

EquipmentSeated row machine

Primary muscleUpper back

Also worksLats · Rear delts · Biceps

The movement

How to do a seated row

Use a steady range and keep each rep controlled from start to finish.

01
Adjust the seat and support
Set the seat and footrests so you can reach the handles without rounding forward. If the machine has a chest pad, adjust it to a comfortable height.
02
Sit tall and take the handles
Plant your feet, keep your torso steady, and hold the handles with a comfortable grip.
03
Row toward the ribs
Pull your elbows back toward your sides and bring the handles toward your lower ribs without lifting off the pad.
04
Return with control
Let your arms lengthen while keeping your shoulders controlled. Avoid letting the weight stack pull you forward.

Muscles worked

Where the seated row works.

PrimaryUpper back

SupportingLats · Rear delts · Biceps

Form cues

Make every rep controlled.

Keep your chest supported or torso upright, depending on the machine.
Drive the elbows back instead of shrugging.
Return until the arms lengthen without losing control.

What to watch for

Common mistakes

Rocking the torso to move more weight.
Shrugging the shoulders toward the ears.
Letting the stack slam on the return.

Keep your options open

Alternatives and related exercises

One-arm dumbbell rowChest-supported rowLat pulldown

Good to know

Seated Row questions.

What muscles does the seated row work?

The upper back and lats contribute to the pull, with the rear shoulders and biceps assisting. The exact emphasis varies with the machine and grip.

Should I lean back during seated rows?

Keep your torso steady. A small natural movement may happen, but avoid using a backward swing to start each repetition.

Is a seated row the same as a cable row?

A seated row can use a cable station or a dedicated machine. The handles, support, and resistance path vary, so adjust your setup to the equipment.

Can I track seated row sets in Lightweight?

Yes. Add the exercise to a routine, then log its load and reps each session.

Your next set

Put your progress in one place.

Log your workout, keep previous sets close, and see how your training changes over time.

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