Exercise library
Back
Machine Seated Row
- Primary muscle
- Back
- Also works
- Biceps, Shoulders
- Equipment
- Machine
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Sit with your chest against the pad and grip the handles with arms extended. Pull the handles toward your torso by driving your elbows back, then return under control keeping your chest on the pad.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Chest-Supported T-Bar RowMachineHorizontal pull
- Hammer Strength RowMachineHorizontal pull
- Band Pull-ApartBandHorizontal pull
- Band Seated RowBandHorizontal pull
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: