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Last updated February 2, 2026
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latslower backteres majortrapezius
Row - Seated (Machine: Plate Loaded)
Load plates onto the machine. Adjust seat height. Pull the handles back, focusing on driving with your elbows.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
leverage machine
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height of the machine so that the handles are at chest level when seated.
- Sit down on the machine with your back against the pad and feet flat on the floor or on the foot platform.
- Step 2Adjust the Weight
- Select an appropriate weight on the machine that allows you to perform the exercise with good form.
- Make sure the weight is securely loaded before starting.
- Step 3Grip the Handles
- Reach for the handles with both hands, using an overhand grip.
- Ensure your hands are positioned shoulder-width apart for optimal leverage.
- Step 4Position Your Body
- Sit upright with your chest up and shoulders back, engaging your core.
- Keep your elbows slightly bent and close to your body as you prepare to pull.
- Step 5Pull the Handles
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Focus on using your back muscles rather than your arms to perform the movement.
- Step 6Return to Start
- Slowly extend your arms back to the starting position, maintaining control of the weight.
- Ensure that you do not let the weights drop quickly; control the movement.
- Step 7Repeat
- Continue to pull and return for the desired number of repetitions while maintaining proper form.
- Focus on your breathing, exhaling as you pull and inhaling as you return.
- Step 8Finish the Exercise
- After completing your reps, carefully place the handles back in their starting position.
- Stand up from the machine, ensuring to maintain good posture as you exit.