Seated Row (Machine)
Sit at a machine with the chest against a pad and pull the handles back toward the ribs. Also called Hammer Strength Row and Seated Machine Row.
- Pattern
- Row
- Equipment
- Machine
- Works
- Lats, upper back, rear delt, biceps
- Loads
- Shoulders, elbows
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Straight elbows keep the elbow out of the pull.
When it stalls, these usually help
Direct work for your upper back, which this lift also depends on.
Direct work for your rear delts, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.