_Back_small.png)
The seated machine row is one of the most beginner-friendly and effective exercises for building a thicker, stronger back. It keeps you stable and in control—making it easier to focus on muscle contraction and technique.
Why Use the Seated Row Machine?
- ✅ Helps isolate your mid-back without stressing your lower back
- ✅ Great for learning proper pulling mechanics
- ✅ Easy to adjust for progressive overload and volume
Whether you're brand new to lifting or an experienced trainee, the seated machine row can add serious size and strength to your back.
Muscles Worked
- Primary: Latissimus dorsi, rhomboids, trapezius
- Secondary: Biceps, rear delts, forearms
You’ll feel it most between your shoulder blades when using proper form.
How to Perform It (Step-by-Step)
- Set the machine so that the chest pad supports you and the handles are at chest level.
- Sit upright with your feet flat and your chest against the pad.
- Grab the handles with a neutral or overhand grip.
- Pull the handles toward your torso, squeezing your shoulder blades together.
- Pause briefly at the peak, then return slowly to the start.
💡 Keep your elbows close to your body and avoid using momentum to yank the weight.
Rep Ranges for Your Goal
| Goal | Reps | Rest |
|---|---|---|
| Strength | 4–6 | 2–3 min |
| Hypertrophy | 8–12 | 30–90 sec |
| Endurance | 12–15+ | 15–45 sec |
Pair with Auto Progression in Volym to make consistent gains over time.
Form Tips
- Chest up, core tight: Prevents slouching and keeps your spine safe.
- Control the eccentric: Don’t just let the handles snap back—lower them slowly.
- Adjust the grip: Narrow grip = more lats. Wider grip = more upper back.
If you're not feeling it in the right places, reduce the weight and slow it down.
When to Use It
- As a main back movement on machine-based days
- As a safer substitute for barbell rows if you have lower back issues
- For drop sets or failure work to maximize volume at the end of your session
Common Mistakes
- ❌ Using too much weight and jerking the handles
- ❌ Letting shoulders roll forward
- ❌ Shortening the range of motion
📌 Fix these by using a full range and focusing on the squeeze.
Smarter Progression with Volym
Using Volym? You can:
- Enable Auto Progression to get rep and weight targets
- Add Adaptive Warm-Up Sets to prep for heavier sets
- Track performance trends using Workout History
Yes! It’s one of the easiest pulling movements to learn and helps teach proper form with minimal injury risk.
No. Keep your chest against the pad and avoid using momentum—this keeps the tension on your back muscles.
Neutral or overhand grips are both effective. Neutral emphasizes lats, while overhand hits more upper back.
Yes, especially on your last set. Just ensure your form stays tight to avoid using momentum.
Lower the weight, slow down the movement, and focus on squeezing your shoulder blades together.