Seated Row (Machine)
The seated machine row is a foundational strength exercise that targets the upper back muscles while providing chest support to minimize lower back strain. It is excellent for building lat thickness and correcting posture by strengthening the rhomboids and mid-back.
AI coaching enhances the seated row by analyzing your rep speed and RPE to ensure you aren't using momentum to cheat the movement, a common issue when fatigue sets in. By tracking your specific recovery data and daily HRV, the app can adjust load and volume to prevent strain on the shoulder joint, while intelligently suggesting alternative grip widths or rowing variations if you have a history of elbow or wrist discomfort.
Form Cues
- Press your chest firmly against the support pad throughout the entire set.
- Initiate the pull by driving your elbows back rather than just pulling with your hands.
- Squeeze your shoulder blades together firmly at the peak of the contraction.
- Control the weight during the return phase until your arms are fully extended.
- Keep your shoulders down and relaxed, away from your ears.
- Don't lean your torso backward to help move the weight stack.
- Don't shrug your shoulders up towards your ears while pulling.
- Don't allow the weights to slam down between reps.
- Don't round your lower back or shoulders forward at the starting position.
- Don't rely on momentum or jerky movements to initiate the pull.
Common Mistakes
- Using excessive momentum to pull heavy loads
- Shrugging shoulders upwards
- Lifting the chest off the pad
- Incomplete range of motion
- Gripping the handles too tightly
Muscles Worked
This exercise primarily targets the latissimus dorsi and rhomboids, which are essential for creating a strong, wide back. It also heavily recruits the middle trapezius, rear deltoids, and biceps as secondary movers to assist in the pulling motion.
Primary
Secondary
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