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Machine Seated Row

Set the chest pad and row the handles back, driving the elbows past the torso and squeezing the mid-back.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Upper back, Lats
Equipment
Machine
Movement
Pull

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the upper back, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Seated Row work?
The Machine Seated Row mainly works the upper back and lats.
What equipment do you need for the Machine Seated Row?
A machine.
How many sets and reps of the Machine Seated Row?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Machine Seated Row?
Barbell Pendlay Row, Dumbbell Kelso Shrug, Dumbbell Seal Row and Foam Roll Thoracic Spine work the same main muscle.

Program it for your clients

Coaches add the Machine Seated Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

Your first 3 clients are free. 0% commission on everything you sell.