Back
Seated Row (Machine)
A foundational compound movement for building a thick, stable back and improving upright posture.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the bench with your feet firmly planted on the footpads and a slight bend in your knees.
Grasp the handle with an upright torso and extend your arms fully while keeping your shoulders pinned back.
Pull the handle toward your lower abdomen by driving your elbows backward and squeezing your shoulder blades together.
Pause for a second at the peak of the contraction while maintaining a proud chest.
Slowly extend your arms back to the starting position without letting the weight stack touch or your torso collapse forward.
Maintain a neutral spine throughout the entire range of motion to protect your lower back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum by rocking the torso back and forth
- Shrugging the shoulders upward toward the ears during the pull
- Rounding the lower back instead of maintaining a neutral spine
- Flaring the elbows out excessively rather than keeping them close to the ribs
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.