Back, Hyperstrike Exercise Videos, Shoulders

Seated Row — Machine

Seated Row -- Machine

[Elite_video_player id=”567″]

Muscle Groups
  • Back
  • Shoulders
  • Latissimus dorsi (“Wing” muscles) strength
  • Upper back strength
  • Rear deltoid strength
  • Biceps strength


The machine seated row strengthens and shape the lats and rear deltoids. The chest pad stabilizes the trunk, therefore little load is placed on the posterior trunk and core muscles. This makes the exercise good for bodybuilding (aesthetic) purposes, but undesirable for performance enhancements.


  • Seated with your chest against the pad and your arms straight, grab the handles at chest level.
  • Stabilize your feet firmly and keep your chest up at all time.
  • Keeping the elbows close to your sides, pull the handles back.
  • Return slowly forward until your arms are straighten again.


  • Leaning back excessively
  • Shrugging the shoulders as you pull the handles
  • Bending the wrists as you pull the handles