Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    Narrow Grip Seated Row

    The narrow grip seated row is a machine-based exercise targeting the upper back, with secondary emphasis on the bicep and forearms. It involves pulling handles towards the torso while seated, focusing on squeezing the shoulder blades together.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Adjust the seat height and footrests to ensure proper form.

    2. 2

      Sit on the machine with your feet flat on the footrests and your knees slightly bent.

    3. 3

      Grasp the handles with a narrow grip, palms facing each other.

    4. 4

      Keep your back straight and lean slightly forward.

    5. 5

      Pull the handles towards your torso, squeezing your shoulder blades together.

    6. 6

      Pause for a moment at the peak of the movement.

    7. 7

      Slowly release the handles and return to the starting position.

    8. 8

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Upper Back Exercises

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