Seated Row Machine

Category

Back

Difficulty

Beginner

Equipment

Cable Row Machine

Primary muscles

Latissimus Dorsi, Teres Major, Rhomboids

Secondary muscles

Trapezius, Posterior Deltoids, Biceps Brachii

How to do it

1. Sit on the machine with your chest against the pad (if it has one) and adjust the seat so the handles are at chest height.
2. Grab the handles with your arms extended and your shoulders relaxed.
3. Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
4. Return the handles slowly to the start with your arms fully extended and repeat.

Form tips

• Keep your chest on the pad; don't lean back to move the weight.
• Start each pull by drawing your shoulder blades back.
• Don't let the weight stack slam between reps.