Machine Seated Row

Get your own back 💪

Execution
Sit with your chest and abdomen resting against the pad (do not move 
your body back). Take hold of the levers using a neutral grip (palms facing 
each other) and pull toward your stomach at the same time as you expand 
your chest to contract your lats. In theory, you should inhale as you lift the 
weight and exhale, without releasing all of the air, as you lower it. However, 
this is rather unnatural, because normal breathing is difficult when your 
chest and abdomen are resting against the machine. Also, you will need 
to hold your breath for a part of the movement and you should not exhale 
completely at any point.
Comments
This exercise is similar to the Seated Cable Row and Barbell Row. Its main advantage is that it 
prevents overloading the lumbar region and muscles along the spinal column because your torso is supported. The 
downside is that the pressure from the pad on your abdomen and chest can make breathing more difficult. Well-
designed machines are fitted with plates for your feet, and pushing against these will alleviate the pressure on your 
chest, making it a good alternative to the Barbell Row.
Common mistakes: extending the torso to get help from the lower back muscles and 
muscles along the spinal column; incomplete movement; and incorrect set-up (or design) of 
the machine