Seated Row Machine

Pro Tip

If you want to increase biceps involvement, grab the handles that are parallel to the floor instead, using an underhand grip.

How To

Sit on the machine with your butt firmly planted, feet on the footrests, and chest pressed against the pad while gripping the handles with your palms facing each other.
Exhale and drive your elbows toward your back while squeezing your shoulder blades together.
Continue until your elbows pass your back.
Inhale and allow your arms to come forward while your shoulder blades part, returning to the starting position.

Primary Muscle Groups

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Secondary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Equipment

Row Machine

This machine can improve your barbell row strength.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Seated Row Machine

Alternatives

Exercises that target the same primary muscle groups with different equipment