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Seated row


Major muscles used

  • Latisimus Dorsi (Lats)
  • Upper-middle Back

Performing the seated row

  • Sit in front of the seated row machine holding the close-grip handles in each hand with palms facing each other (unless you don't have a close-grip bar, in which case hold a bar with a close grip with hand about 6 inches apart, palms up).
  • Place your feet on the metal foot rest bar, with your legs slightly bent.
  • Keeping back straight, extend your arms for a full back stretch.
  • Pull the handles toward your lower chest.
  • Keep your torso upright, and elbows pointing behind you while squeezing your shoulder blades together.
  • Return to the starting position in a slow, controlled manner.

Be careful

  • When pulling bar to your chest, your body should remain in an upright position. Don't lean backward.
  • Don't let the weights pull you forward to the starting position. Instead, control the weights and slowly return to the starting position while getting a full stretch.

Alternative exercises to the seated row

Courtesy of, your Online Personal Trainer


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