Seated Row Machine
Technique guide
Set-up
- Adjust the seat so the handles are level with your lower chest.
- Sit with your chest against the pad and feet flat.
How to do it
- Pull the handles back, driving your elbows behind you.
- Squeeze your shoulder blades together at the end.
- Return slowly until your arms are straight.
Coaching cues
- Keep your chest on the pad.
- Lead with the elbows, not the hands.
Common mistakes
- Leaning back off the pad to finish the rep.
- Letting the weight snap back.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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