Target Muscle

    Upper Back

    Equipment

    Machine

    Difficulty

    Beginner

    Category

    Strength

    BackMachine

    Seated Row

    The seated row is a machine-based exercise targeting the upper back. 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 a comfortable position.

    2. 2

      Sit on the machine with your chest against the pad and your feet on the footrests.

    3. 3

      Grasp the handles with an overhand grip, shoulder-width apart.

    4. 4

      Keep your back straight and your core engaged.

    5. 5

      Pull the handles towards your body, 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

    Master The Seated Row with Forge

    Get personalized coaching, form feedback, and workout plans featuring Seated Row and other exercises tailored to your goals.

    Join the Waitlist