Seated Row with Lateral Lift
Improves back strength and overall upper body stability
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back muscles. Secondary: latissimus dorsi, shoulders |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Setup — sit comfortably on the seated row machine with your feet flat on the floor
- Step 2: Initiation — grip the handles with your arms at a 90-degree angle to your body
- Step 3: Mid-phase — pull the handles towards your chest, lifting your arms laterally
- Step 4: End-position — hold the contraction for a brief moment
- Step 5: Return — slowly return the handles to the starting position
- Step 6: Breathing and rhythm reminder — focus on smooth, controlled movements
- Step 7: Safety note — avoid arching your back or using momentum to lift the weight
Equipment
- Seated row machine
Coaching tips
Benefits
Improves back strength and overall upper body stability
Common mistakes
Letting the shoulders roll forward, not fully extending the arms
Make it harder
Increase the weight or resistance
Make it easier
Decrease the weight or resistance, or use a shorter range of motion
Breathing
Exhale during the pulling phase, inhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.