The Seated Row Machine is a great alternative to other pulling exercises, like barbell rows, for allowing you to load your horizontal pulling strength heavily and close to failure, without the need for stability or the high lower back loading. This makes it a great choice if you are looking to get extra upper body pull training in, around your more fatiguing compound exercises.

Key Features of a Seated Row Machine

• Adjustable Elements: A typical complaint with machine exercises is that they are ‘one-size fits all’. The adjustable seat height and grip width negates this issue so that it is fit for purpose for all body types.
• Multiple Grip Choices: The orientation of your hand and forearm effects the area of the lower back that your rows bias. Having multiple grip options allows you to choose the one best suited to your goals.
• Plate Loadable: Plate loadable machines are great because they have a high loading capacity, allowing you to load your rows nice and heavy.

How to Perform a Seated Row

1. Sit on the seated row machines seat, adjusted to a height that puts the chest pad at around sternum height, with the chest pad also adjusted so that your arms would be fully extended when you reach to the handles.
2. Reach to the handles of choice, pulling your chest into the pad, driving your feet into the floor for stability.
3. Take a deep breath and brace before pulling your elbows past your torso.
4. Slowly reverse the movement to complete a rep.

Seated Row Grip Variations

1. Neutral Grip Seated Machine Row

Benefit of the Neutral Grip Seated Row:

The neutral grip variation keeps your elbows tucked into your side, increasing the focus on the lats, making this a great variation if you are looking to strengthen your lats to give you a wide and strong back.

2. Pronated Grip (Overhand) Seated Machine Row

Benefit of the Pronated Grip Seated Row:

The pronated grip variation encourages you to keep your elbows higher so that they are in line with your shoulders at the top of the movement. This places more focus on the traps, which is great if you want to work on your upper back.

3. Unilateral (Single Arm) Seated Machine Row

Benefit of the Unilateral Seated Machine Row:

The unilateral variations allow you to train each arm and side of your back individually. This is great for reducing side to side strength imbalances and strengthening your weaker side. This is great for improving upper body strength because you don’t have one arm and side lagging behind the other.

4. Supinated Grip (Underhand) Seated Machine Row

Benefit of the Supinated Grip Seated Row:

The supinated grip variation is similar to the neutral grip, despite it not using the machines neutral grips, in that the elbows are tucked into the side, putting a nice amount of load onto the lats. The difference, however, is that the supinated grip places more stress onto the biceps. This is great for supplementing your chin up training if you are looking to improve your chin up game or work up to your first full chin up, due to the relative similar load distribution.

The seated row machine is a very diverse piece of equipment, that can help you with your pulling strength in a variety of different ways. So, get your hands on our Seated Row Machine today if you are looking to up your pulling game!

Written by guest author Brendan McBirnie.

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Tags: Equipment > Gym Machines ; Exercise Type > Strength