Kysero
Try for free

Upper Back · Beginner

Seated Machine Row (Upper Back)

Seated machine row with emphasis on scapular retraction and upper-back thickness.

View instructionsAll exercises
Back to all exercises
Seated Machine Row (Upper Back) demonstration

Exercise overview

Training details

Upper BackShouldersBicepsForearms

Equipment

Seated Row Machine

Sets × reps

4 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the row machine with your chest supported or torso upright, depending on the machine.
  2. 02Hold the handles and keep your shoulders down, chest lifted, and feet stable.
  3. 03Start with your arms extended without rounding your upper back.
  4. 04Pull the handles toward your body by squeezing your shoulder blades together.
  5. 05Return the handles slowly until your arms are extended again.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Cable RowRelated variationClose-Grip Seated Cable RowRelated variationCable Bar Standing Wide Grip RowRelated variationLever Row (plate loaded)Related variationMachine Row Neutral GripRelated variationSeated Row with Towel

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder