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Description
Seated Row Machine is a fundamental exercise designed to work the back muscles safely and effectively. This movement primarily targets the latissimus dorsi, rhomboid, trapezius, and posterior deltoid muscles. Since it is performed seated, pressure on the lower back is reduced and maintaining proper form is easier. It is ideal for increasing back thickness and correcting posture. Suitable for both beginners and advanced athletes. It plays an important role in back development for bodybuilders.
Seated Row Machine How-To Guide
- 1
Sit on the machine and place your feet on the foot supports
- 2
Bend your knees slightly, lean your chest against the support pad
- 3
Extend your arms and grip the handles with palms facing each other
- 4
Pull your elbows back to bring the arms toward your chest
- 5
Contract your back muscles and hold for one second
- 6
Return to the starting position in a controlled manner
Key Points
- ✓Place your feet completely on the platform when sitting on the machine
- ✓Lean your chest against the support pad, keep your back straight
- ✓Pull the handle to the lower part of your chest, not your abdomen
- ✓Pull your shoulders backward during the movement, bring your shoulder blades together
- ✓Release the weight in a controlled manner, start again before fully extending
Common Mistakes
- ✗Rounding the back - increases risk of lower back injury
- ✗Leaning the body too far back - increases lower back stress
- ✗Using only the arms, bypassing back muscles
- ✗Performing the movement too quickly - reduces muscle development
- ✗Pulling the handle too high or too low - ineffective movement
Breathing
Exhale while pulling the handle toward yourself, inhale while releasing. Complete exhalation at the point of peak muscle contraction.
Muscle Activation
Safety
Precautions
- Those with lower back hernia should pay attention to sitting upright
- Those with shoulder injuries should limit arm movement
- Those with wrist problems should use a neutral grip
- Those with severe back pain should get doctor approval
Safety Tips
- Sit upright and keep your back straight
- Pull and release in a controlled manner
- Do not pull your shoulders toward your ears
- Keep your abdominal muscles tight
Frequently Asked Questions
Which muscles does Seated Row Machine work?
Seated Row Machine primarily works these muscles: Rhomboids, Traps, Lats. It also engages: Biceps, Rear delts, Core.
Is Seated Row Machine suitable for beginners?
Seated Row Machine is a Beginner level exercise. Learning difficulty: Easy.
Can Seated Row Machine be done at home?
Seated Row Machine usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Seated Row Machine?
One of the most common mistakes: Rounding the back - increases risk of lower back injury
How many sets and reps for Seated Row Machine?
Recommended: 3-4 sets and 8-12 reps.
- ✓Effectively develops middle back muscles
- ✓Increases back thickness
- ✓Improves posture
- ✓Supports shoulder health