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Middle Back · Machine

Seated Row (Machine)

A movement that trains your middle back, done with a machine. Your biceps and forearms help out.

Seated Row (Machine), starting position
EquipmentMachine
Type—
Push or pull—
LevelBeginner

Muscles you'll work

Seated Row (Machine) muscles worked, front viewSeated Row (Machine) muscles worked, back view
Middle BackPrimaryBiceps · ForearmsSecondary

How to do it

  1. Adjust the seat height and footrests to a comfortable position.
  2. Sit on the machine with your chest against the pad and your feet on the footrests.
  3. Grasp the handles with an overhand grip, shoulder-width apart.
  4. Keep your back straight and your core engaged.
  5. Pull the handles towards your body, squeezing your shoulder blades together.
  6. Pause for a moment at the peak of the movement.
  7. Slowly release the handles and return to the starting position.
  8. Repeat for the desired number of repetitions.

More middle back exercises

High Row (Machine)Lying T-Bar RowT-Bar RowBent Over Barbell Row
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