UPPER BACK · MACHINE
How to do the machine seated row
The machine seated row trains your upper back, with help from your lats, biceps, forearms. Here is how to do it with good form.
Step by step
- Select the appropriate load.
- Sit down and grab the handles with a neutral grip (hands facing one another).
- Bring your shoulders back and engage your abs.
- Take a breath and pull the handles simultaneously.
- Squeeze your back as you breathe out.
- Extend your arms slowly and breathe in.
Muscles worked
| Primary | Upper Back |
|---|---|
| Secondary | Lats, Biceps, Forearms |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the machine seated row
- Push / Pull / Legs3 × 12
- Bro Split3 × 12
- PPL Advanced3 × 12
- Hourglass3 × 10
- V-Taper Aesthetic3 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your upper back
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