View this exercise on Fitain

Seated Row Machine

  • Beginner
  • Seated Row Machine
  • Upper Back

Setup instructions

1) Load the appropriate weight on the machine.

2) Sit on the pad and plant your feet firmly on the floor. Grab the vertical handle with an overhand grip.

Note: If the seat needs adjusting, look for the safety lock and lift the seat up or down.

Perform instructions

1) Slowly pull the handles towards your body and squeeze the shoulder blades together.

2) Pause for a second and bring your arms back to the starting position.

3) Repeat.

Health benefits

Strength · Muscular Endurance

Alternative exercises to Seated Row Machine

Resistance Band Seated Row
  • Upper Back
  • Beginner
Resistance Band Seated Row (Wide)
  • Upper Back
  • Beginner
Resistance Band Seated Row (Reverse Grip)
  • Upper Back
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Cable Seated Row
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Seated Row Machine (Wide Grip)
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Seated Row Machine (Reverse Grip)
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Seated Row Machine (One Arm)
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BOSU Banded Back Row
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BOSU Banded Back Row (One Arm)
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Cable Kneeling Back Row
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Assisted Machine Pull Up (Hammer Grip)
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Plyo Pull Up
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Mini Band Bent Over Row (One Arm)
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Kettlebell Bent Over Row (Reverse Grip)
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  • Intermediate
Sandbag Bent Over Row
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Dumbbell Bent Over Row (One Arm)
  • Upper Back
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Plate Bent Over Row (One Arm)
  • Upper Back
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Plate Bent Over Row (Wide One Arm)
  • Upper Back
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Barbell Banded Bent Over Row (Low Anchored)
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Kettlebell Bent Over Row (Alternating)
  • Upper Back
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Dumbbell Bent Over Row (Alternating)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row
  • Upper Back
  • Intermediate
Dumbbell Bent Over Row (Wide Grip)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (Leaning)
  • Upper Back
  • Beginner
Dumbbell Bent Over Row (Reverse Grip)
  • Upper Back
  • Intermediate
Smith Machine Bent Over Row (One Arm)
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