What grip should I use on the seated row machine?

Most machines offer neutral, pronated, or supinated grips, and all are effective for back development. Neutral grips tend to feel most natural and allow the greatest load, while pronated grips may emphasize the upper back slightly more.

Should my torso move during the seated row?

Your torso should remain stationary with your chest against the pad throughout the movement. Any rocking or leaning back turns the exercise into a momentum-driven pull that reduces tension on the target muscles.

How far back should I pull on the seated row?

Pull until your shoulder blades are fully retracted and your elbows are slightly behind your torso. Going beyond this point typically involves excessive torso extension or shoulder extension without additional back muscle engagement.

Seated Row (Machine)

The seated row is a machine-based horizontal pulling exercise that targets the upper back, including the lats, rhomboids, and traps. It suits lifters of all levels who want controlled, stable back development without the lower back fatigue of free-weight rows.

Muscle group: Back
Primary muscles: upper back
Equipment: Machine

How to do the Seated Row (Machine)

Adjust the seat height so the handles align with your mid-chest when seated, then sit with your chest against the pad and feet flat on the floor or footrests.
Grasp the handles with your chosen grip and sit upright with your chest pressed firmly into the pad throughout the movement.
Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
Pause briefly at full contraction with your shoulder blades retracted, then slowly return the handles to the starting position under control.
Allow your shoulder blades to protract slightly at the bottom without letting your chest leave the pad or your shoulders roll forward excessively.

Form tips

Keep your chest in contact with the pad throughout the entire range of motion to maintain spinal stability and prevent momentum.
Focus on pulling with your elbows rather than your hands, thinking about driving them straight back behind your body.
Squeeze your shoulder blades together hard at the end of each rep and hold for a one-count before releasing.

Common mistakes

Lifting the chest off the pad to use momentum: this reduces back engagement and turns the movement into a full-body pull rather than isolated upper back work.
Pulling with the arms and biceps instead of initiating with the shoulder blades: this shifts tension away from the target back muscles.
Using excessive weight that forces partial reps: this prevents full scapular retraction and limits the stretch at the bottom position where much of the growth stimulus occurs.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate weight and controlled tempo; for strength, use 3 to 5 sets of 5 to 8 reps with heavier loads.

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Frequently asked questions

What grip should I use on the seated row machine?: Most machines offer neutral, pronated, or supinated grips, and all are effective for back development. Neutral grips tend to feel most natural and allow the greatest load, while pronated grips may emphasize the upper back slightly more.
Should my torso move during the seated row?: Your torso should remain stationary with your chest against the pad throughout the movement. Any rocking or leaning back turns the exercise into a momentum-driven pull that reduces tension on the target muscles.
How far back should I pull on the seated row?: Pull until your shoulder blades are fully retracted and your elbows are slightly behind your torso. Going beyond this point typically involves excessive torso extension or shoulder extension without additional back muscle engagement.

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