Seated Machine Back Row
- Seat yourself at a Row Machine and select the appropriate weight. Sit up straight with a tight core. Reach forward and take an overhand grip on the bar in front of you. Activate your lats before the movement.
- Pull the bar towards you, emphasizing the lat movement. Pause when the bar is at your sides and squeeze your back.
- Slowly, return the bar to the starting position but do not set it down. Repeat the movement, ensuring your back is activated throughout.
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Related exercises to discover
Seated machine back row is a gym exercise that targets middle back / lats and also works abs and biceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Cable squat rows / row squats, bent over two-armed water bottle rows and seated side bends / lat stretch. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
