Seated Row Machine
Primary musclesBack / Wing
EquipmentFull Gym، Machine
Level—
Suggested3 × 8–12
How to do it
- 1
The Seated Row Machine is a pulling movement that trains the back muscles overall, with extra emphasis on the latissimus dorsi. It suits beginners well and fits easily into an upper-body strength program.
Muscles worked
Target
Latissimus Dorsi
Synergists
Levator Scapulae، Infraspinatus، Teres Minor، Posterior Deltoid، Trapezius، Teres Major، Rhomboids، Brachioradialis، Brachialis
Alternatives & variations
Unilateral Lat Stretch on the Wall
Back / WingErector Spinae Full Gym Stretching
Band Assisted Muscle-Up
Back / WingCalisthenic Full Gym
Bent Over Dumbbell Row
Back / WingErector Spinae Dumbbells
Reverse Lat-Pulldown
Back / Wing Full Gym
Dead Hang
Back / Wing Full Gym
One Arm Landmine Row
ShouldersBack / Wing Barbell