Seated Machine Row


  • Seated in a machine row piece of equipment, adjust the seat to that it meets your needs.
  • Keep your back flat with your chest on the pads.
  • With one hand, grasp the handle in front of you. Pull back keeping your chest flat on the pad and your elbow close to your side.
  • Hold and contract for 1-2 seconds, then release back.


  • You can do this with both arms at once as well.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres