SEATED ROW MACHINE

The seated row machine is a guided pulling exercise for the back. It primarily targets the latissimus dorsi, trapezius and rhomboids. The rear shoulder muscles and elbow flexors assist with the pulling movement.

Depending on how your training is structured, the seated row machine can be used for muscle growth, strength development or muscular endurance. Correct machine adjustment, a stable seated position, a secure grip and controlled movement without excessive momentum are essential.

--------------------

VIDEO: SEATED ROW MACHINE

The exercise demonstration video is currently being prepared and will be available soon. It will show the fundamental movement pattern of rowing on a seated row machine. Particular attention will be given to the correct seat height, a stable upper-body position, a secure closed grip and controlled movement of the handles towards the body.

The video will demonstrate:

- correct adjustment of the seat and chest pad, if fitted
- secure foot positioning and stable seated posture
- closed grip with thumbs fully wrapped around the handles
- controlled pulling of the handles towards the body
- natural elbow positioning during the pulling movement
- controlled movement of the shoulder blades
- slow return of the handles

--------------------

MUSCLE GROUPS WORKED

Primary muscles:

- Latissimus dorsi (Musculus latissimus dorsi)
- Trapezius (Musculus trapezius)
- Rhomboids (Musculi rhomboidei)

Supporting muscles:

- Rear deltoids
- Biceps and other elbow flexors
- Spinal erectors for upper-body stabilisation
- Abdominal muscles for core stabilisation

The exact muscles involved depend on factors such as grip type, handle height, elbow positioning and machine design.

--------------------

STARTING POSITION

Adjust the seated row machine to suit your height. Set the seat height and, if available, the chest pad so that you can comfortably reach the handles and perform the movement under control.

Sit securely on the seat and position your feet on the designated foot supports or firmly on the floor. Keep your upper body upright and your spine in its natural alignment.

Grip the designated handles with both hands. Wrap your thumbs fully around the handles. Keep your wrists as straight as possible and your shoulders in a natural position.

Extend your arms forwards in the starting position in a controlled manner without forcefully locking your elbows. Lightly engage your abdominal and back muscles. On a machine with a chest pad, keep your upper body stable against the pad throughout the movement.

--------------------

EXERCISE EXECUTION

1. Pull the handles towards your body

Slowly and steadily pull the handles towards your upper body. Drive your elbows backwards and keep your wrists as straight as possible.

Your shoulder blades move towards each other in a controlled manner during the pulling movement. Avoid excessively shrugging your shoulders or suddenly leaning your upper body backwards.

--------------------

2. Rear position

Pull the handles to the intended finishing position according to the machine design. Depending on handle height and machine construction, this may be around the lower chest or upper abdominal area.

Your elbows move backwards in a controlled manner. Your shoulder blades can draw together without excessively raising your shoulders.

Keep your upper body stable and avoid excessively arching your back.

--------------------

3. Return the handles

Slowly and steadily return the handles forwards. Your elbows gradually extend while your back muscles control the movement.

Do not allow the training weight to drop back uncontrollably. Keep your upper body as still as possible and avoid allowing the weight to pull you forwards.

--------------------

4. Front position

Return the handles to the starting position. Your arms should be largely extended, while your shoulders are allowed to move naturally forwards.

Maintain core tension and begin the next repetition without jerking the handles. After the final set, return the handles to their designated resting position in a controlled manner.

--------------------

BREATHING DURING SEATED MACHINE ROWS

For general fitness training with controlled execution, the following breathing technique can be used:

When pulling the handles towards your body: breathe out.

When returning the handles: breathe in.

Breathing should remain steady and coordinated with the movement. Make sure you maintain core tension throughout each repetition.

When using very heavy training weights, experienced strength athletes sometimes use specialised breathing and bracing techniques. These require experience and should not be adopted by beginners without appropriate guidance.

--------------------

SEATED ROW MACHINE FOR MUSCLE GROWTH

When training for muscle growth, the main priorities are a controlled pulling movement, sufficient training volume and gradual increases in resistance.

As a practical starting point, 6–12 repetitions per set can be used. However, muscle growth is also possible across other repetition ranges, provided the training load is appropriate.

Example:

- 3–4 working sets
- approximately 6–12 repetitions
- controlled pulling and return movements
- adjust the training weight to your ability and technique

--------------------

SEATED ROW MACHINE FOR STRENGTH

Strength-focused machine rowing combines heavier training weights with lower repetition ranges. The guided movement can help make the exercise technique more consistent and repeatable.

Example for experienced lifters:

- approximately 3–6 repetitions
- 2–4 heavy working sets
- longer rest periods between sets
- focus on a stable seated position and controlled force production

Even when using heavier weights, the pulling movement must not be replaced by excessive leaning backwards, sudden jerking or uncontrolled shoulder movement.

--------------------

SEATED ROW MACHINE FOR MUSCULAR ENDURANCE

For local muscular endurance, lighter training weights are combined with higher repetition ranges.

Example:

- approximately 15–20 repetitions
- 2–4 sets
- lighter training weight
- smooth and consistent movement
- shorter rest periods than during heavy strength training

Even when performing higher repetitions, your seated position must remain stable. If fatigue causes a noticeable deterioration in posture, the set should be stopped.

--------------------

IMPORTANT TECHNIQUE TIPS

- Correctly adjust the seat height and chest pad, if fitted.
- Position your feet securely on the designated supports.
- Keep your spine in its natural alignment.
- Engage your abdominal and back muscles.
- Hold the handles with your thumbs fully wrapped around them.
- Keep your wrists as straight as possible.
- Drive your elbows backwards in a controlled manner.
- Allow your shoulder blades to move naturally and under control.
- Avoid excessively shrugging your shoulders.
- Pull the handles towards your body without excessive momentum.
- Keep your upper body as stable as possible throughout the set.
- Return the handles slowly and under control.
- Choose a training weight that allows you to maintain proper technique.

--------------------

COMMON MISTAKES

Using too much weight:
Excessive resistance may cause you to pull the handles using momentum and move your shoulders uncontrollably.

Rounding the back under load:
Uncontrolled changes in spinal alignment can reduce stability. Keep your core muscles engaged and avoid sudden, jerky movements.

Incomplete grip:
An open grip without the thumbs wrapped around the handles may reduce control. Use a secure, closed grip.

Leaning too far backwards:
If your upper body moves significantly backwards during each repetition, the exercise becomes increasingly assisted by momentum.

Unstable wrists:
Excessively bent wrists can make controlled movement of the handles more difficult.

Returning the handles too quickly:
The return movement should be controlled rather than simply allowing the weight stack to pull the handles back.

Shrugging the shoulders:
Excessively raising your shoulders may interfere with the intended movement of the shoulder blades.

Incorrect machine adjustment:
An unsuitable seat height or incorrectly positioned chest pad may restrict the natural pulling movement.

Insufficient core engagement:
If your abdominal and back muscles do not provide sufficient stabilisation, you may lose your upper-body position during the set.

--------------------

SAFETY DURING SEATED MACHINE ROWS

Begin with a weight that allows stable and controlled execution. Beginners should first learn the correct seated position, secure grip and controlled shoulder blade movement using light resistance.

If you have existing back or shoulder problems, or are unsure about the correct technique, guidance from a qualified fitness professional may be helpful. If pain occurs during the exercise, stop the set and seek advice to identify the cause.

Avoid sudden, jerky movements and return the handles to their starting position in a controlled manner after training.

--------------------

CONCLUSION

The seated row machine is a versatile exercise for the back and pulling muscles. By adjusting the training weight, repetitions, sets and rest periods, the exercise can be used for different training goals.

Whether your main goal is muscle growth, strength or muscular endurance, correctly adjusted equipment, a stable seated position, a secure grip and controlled movement should always take priority over using the heaviest possible training weights.