Seated Row Machine
Horizontal row for mid-back thickness
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit with feet braced
- Step 2: Grip handles
- Step 3: Pull handles to torso
- Step 4: Squeeze shoulder blades
- Step 5: Return controlled
Equipment
- Seated row machine optional
Coaching tips
Benefits
Horizontal row for mid-back thickness
Common mistakes
Rounding back or shrugging
Make it harder
Pause at contraction
Make it easier
Lighter weight
Breathing
Exhale pulling, inhale returning
Build a workout with this exercise
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