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Last updated February 2, 2026
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latslower backteres majortrapezius
Row - Seated, Neutral Grip (Machine)
Sit tall with your chest on the pad. Drive your elbows back, focusing on retracting your shoulder blades. Avoid leaning back to pull the weight.
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
weight machines / selectorized
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 of the rowing machine so that your feet can comfortably reach the footrests.
- Sit down and place your feet on the footrests, securing them with the straps.
- Step 2Adjust the Machine
- Set the weight on the machine to a comfortable level that allows you to perform the exercise with good form.
- Ensure that the handles are at a height that allows you to reach them without straining.
- Step 3Position Your Body
- Sit upright with your back straight and shoulders relaxed.
- Grab the handles with an overhand grip, keeping your arms extended in front of you.
- Step 4Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your feet firmly planted on the footrests and your knees slightly bent.
- Step 5Pull 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 and aim to bring the handles to your lower ribcage.
- Step 6Return to Starting Position
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure that you do not lean back or round your shoulders as you return.
- Step 7Repeat
- Continue to repeat the pulling and returning motion for the desired number of repetitions.
- Focus on maintaining good form throughout each repetition.
- Step 8Finish the Exercise
- After completing your reps, carefully place the handles back on the machine.
- Unstrap your feet from the footrests and stand up, ensuring your back remains straight.