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Back · Leverage Machine
Seated Row Machine Rows
Seated Row Machine Rows is a beginner compound strength exercise that works the upper back (back), with the biceps and rear shoulders assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back
- Lats
Secondary muscles
- Biceps
- Rear Shoulders
How to do Seated Row Machine Rows
- Sit on the machine with your chest against the pad, or your feet on the platform, and grab the handles.
- Sit tall with your shoulders down and arms extended.
- Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
- Return the handles with control until your arms are straight and repeat.
Form tips
- Don't rock your torso to move the weight.
- Pause briefly with your shoulder blades squeezed.
Seated Row Machine Rows alternatives
More upper back exercises
Seated Row Machine Rows FAQ
What muscles does Seated Row Machine Rows work?
Seated Row Machine Rows mainly works the upper back in the back. The biceps and rear shoulders work as secondary muscles.
What equipment do you need for Seated Row Machine Rows?
You need a leverage machine.
How many sets and reps of Seated Row Machine Rows should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Seated Row Machine Rows good for beginners?
Yes. Seated Row Machine Rows is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Seated Row Machine Rows burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Seated Row Machine Rows?
Other exercises for the upper back include Seated Normal Grip Row Machine, Barbell Pendlay Row, Band Incline Row and Lawnmower Row.
For developers
Use Seated Row Machine Rows in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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