Which muscles does the seated row (machine) work?

The seated row (machine) mainly works your back. It also involves your biceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the seated row (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Seated Row (Machine): how to do it and muscles worked

The seated row (machine) mainly works your back, with help from your biceps. You need a gym machine.

Muscles worked

Main

Back

Helping

Biceps

How to do the seated row (machine)

1
Adjust the seat and chest pad so you can reach the handles with straight arms and your chest rests against the pad. Sit tall with your feet on the footplates.
2
Pull the handles back toward your torso, driving your elbows past your body and squeezing your shoulder blades. Return slowly until your arms are straight.
3
Breathe out as you pull and in as you return, taking about two seconds. Keep your chest on the pad.

Form tip: Do not lean back to move the handles; use the chest pad for support and do not shrug.

Common questions

Which muscles does the seated row (machine) work?: The seated row (machine) mainly works your back. It also involves your biceps.
What equipment do I need for the seated row (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the seated row (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More back exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.