The Machine Seated Row is an exercise that primarily targets your back muscles. I also like to do single arm machine seated rows as an activation exercise before I hit my back with other compound exercises.
Watch the MACHINE SEATED ROW: exercise demonstration video above.
To perform MACHINE SEATED ROW:
1. Sit down on the seated row machine and extend your arms to grab the handles with your hands, with your chest pressed against the pad, and your feet planted into the platform or ground. For this machine, you have the option of using a palms facing in neutral grip, which I prefer, or a wider overhand grip.
2. Keeping your torso stationary, initiate the movement by engaging your lat muscles, bending your elbows, and pulling the handles towards your chest.
3. Under control, reverse the movement and repeat.
To get bold shoulders, check out our Delt Demolition Workout video. Give it a try!
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