Row - Seated (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the seated row machine so that the handles are at chest level when you sit down.
   • Sit down on the machine with your feet flat on the footrests and your knees slightly bent.
2. Step 2Grab the Handles
   • Reach for the handles with both hands, using an overhand grip or neutral grip, depending on the machine.
   • Ensure your hands are shoulder-width apart for optimal grip.
3. Step 3Position Your Body
   • Sit up straight with your back against the backrest, keeping your core engaged.
   • Retract your shoulder blades and keep your chest up to maintain proper posture.
4. Step 4Pull the Handles
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you pull the handles back.
5. Step 5Return to Starting Position
   • Slowly extend your arms back to the starting position, allowing your shoulder blades to move apart.
   • Maintain control throughout the movement and avoid letting the weights drop suddenly.
6. Step 6Repeat
   • Repeat the pulling and returning motion for the desired number of repetitions.
   • Focus on maintaining good form with each rep to maximize effectiveness and prevent injury.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the handles back on the machine.
   • Stand up from the machine, ensuring you maintain good posture as you do so.