Iso Row Machine
Back·Seated Row Machine·Beginner·Compound
Seated Row
The seated row is a machine-based pulling exercise that develops the middle back, lats, and biceps. Sitting upright with a chest pad or footplate for support, the lifter pulls the handles toward the torso while squeezing the shoulder blades together, producing a strong horizontal pulling pattern with minimal lower-back strain.
Category
Strength
Difficulty
Beginner
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Seated Row
- 01
Sit on the seated row machine with your feet planted firmly on the footplate and your chest against the pad (if present).
- 02
Grasp the handles with a neutral or overhand grip depending on the machine setup and sit tall with shoulders back.
- 03
Brace your core and keep your torso upright throughout the set.
- 04
Pull the handles toward your lower ribs, driving your elbows back and squeezing the shoulder blades together.
- 05
Pause briefly at the most contracted position.
- 06
Slowly return the handles to the starting position under control, letting the shoulder blades protract slightly at the end.
Performance tips
Cues that matter
- Initiate each rep by retracting the shoulder blades before bending the elbows to maximize back engagement.
- Keep the torso still — avoid swinging or leaning back to move heavier weight.
- Control the eccentric; don't let the stack crash to reinforce time under tension.
Common questions
Frequently asked
What muscles does the Seated Row work?
The Seated Row primarily targets the Back. Supporting muscles include Biceps, Forearms.
Is the Seated Row a compound or isolation exercise?
The Seated Row is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Seated Row?
You need the following equipment: Seated Row Machine.
What difficulty level is the Seated Row?
The Seated Row is rated as beginner difficulty. It is suitable for those new to resistance training.
