Seated Row Machine

Form Cues

• Adjust the seat height so the handles are at lower chest level — your arms should pull horizontally when gripping the handles

• Press your chest firmly against the chest pad to stabilise the torso — this removes lower back involvement and isolates the back muscles

• Before pulling, depress and retract the shoulder blades — this is the most critical step for targeting the lats and mid-back

• Pull the handles toward your body, driving the elbows straight back — squeeze the shoulder blades together hard at the end of each rep

• Return the handles with control over 2 seconds, allowing a full stretch through the lats without rounding the spine

• Use a relaxed grip to keep the focus on the back muscles — think of your hands as hooks that simply hold the handles

• If the machine offers different grip options, use a neutral or close grip for more lat emphasis, or a wide grip for more mid-back and rear delt emphasis