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Exercise 109

Seated Machine Row

Horizontal pulling movement that works the biceps, shoulders, and back while driving the elbows backward with control of the torso and shoulder blades.

BackShouldersBiceps
Athletic Station visual preview for Seated Machine Row
Visual preview • Athletic Station

How to perform it

  1. Sit on the machine with your spine upright, chest open, and feet firmly supported on the floor or equipment base.
  2. Grip the handles firmly with your arms extended in front of you at the start.
  3. Keep your abs engaged and shoulders stable throughout the movement.
  4. Pull the handles toward your torso with control.
  5. Drive your elbows backward while focusing the effort on your back muscles.
  6. Draw your shoulder blades together at the end of the pull without excessively raising your shoulders.
  7. Return slowly to the starting position, extending your arms with control without letting the weight drop.
  8. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.

What you should feel

Greater activation of the back, especially the mid-back, with involvement of the biceps and rear deltoids. The contraction should remain controlled through the upper torso, without pain in the shoulders, lower back, or wrists.

Groups mentioned in the description

BackShouldersBiceps

Exercise questions

How do you perform Seated Machine Row?

Sit on the machine with your spine upright, chest open, and feet firmly supported on the floor or equipment base. Grip the handles firmly with your arms extended in front of you at the start. Keep your abs engaged and shoulders stable throughout the movement. Pull the handles toward your torso with control. Drive your elbows backward while focusing the effort on your back muscles. Draw your shoulder blades together at the end of the pull without excessively raising your shoulders. Return slowly to the starting position, extending your arms with control without letting the weight drop. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.

What does Seated Machine Row work?

Horizontal pulling movement that works the biceps, shoulders, and back while driving the elbows backward with control of the torso and shoulder blades.

What should you feel during Seated Machine Row?

Greater activation of the back, especially the mid-back, with involvement of the biceps and rear deltoids. The contraction should remain controlled through the upper torso, without pain in the shoulders, lower back, or wrists.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.