Duration required
Focus Area required
 s rest

Seated Row

Key Points:

  • Place feet shoulder width on the foot rests and extend your arms to reach the grips.

  • Pull until your hands are at the front of your chest.

  • Slowly lower back to the start position, without the weights resting.

Common Mistakes:

  • Leaning back to pull the weights.

  • Back not being straight, curling over the pad.

  • Shoulders coming forward too far.

Where you should 'feel it':

Primary Muscles:
Lats, Traps
Secondary Muscles:
Muscle diagram with the following muscles highlighted Lats, Traps, Biceps

Similar Exercises

Adjust the seat height so your chest can be comfortably against the padding when your arms are almost fully extended to reach the grips. Grip the handles with your knuckles pointing forward and thumbs wrapped around.

In a controlled motion pull your hands towards you until they are aligned with the front of your chest, then slowly lower the weights back down to just before where they rest. Maintain a straight back by activating your core and keep your shoulders neutral, where you avoid leaning them too far forward or back. Your forearms should be aligned with your wrists at all times. Keep your elbows tucked in by your sides throughout. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid leaning back or pushing with the legs to pull the weight towards you.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
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We connect your equipment together so our guides can make smart suggestions to memebers.
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