Beginner
Machine seated row
A guided row with your chest against a pad, easy to set up and safe for your lower back.
- Works
- Mid back, Lats, Biceps
- Equipment
- Seated row machine
How to do it
- 1Adjust the seat so the handles are at chest height and your chest rests on the pad.
- 2Take the handles with straight arms.
- 3Pull the handles towards you, squeezing your shoulder blades together.
- 4Return slowly until your arms are straight again.
Coach's tips
- Keep your chest on the pad the whole time.
Seated row machine taken? Do this instead
Same muscles, different equipment. Closest match first.