A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability and control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Upper body pull
Required Equipment
Seated Row Machine
Muscles
Primary
Back
Correct Form
1. Sit at the machine with your feet on the footrests and your chest against the pad. 2. Grasp the handles with palms facing up. 3. Extend your arms fully, maintaining a slight bend at the elbows. 4. Pull the handles toward your lower ribcage, bringing your elbows straight back. 5. Slowly extend your arms back to the starting position.
Common Mistakes
Avoid rounding your back or hunching your shoulders.
Pro Tips
1. Focus on squeezing your shoulder blades together at the peak of the row. 2. Adjust the seat height to ensure a comfortable range of motion.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to improve posture, build back strength, and enhance overall pulling power.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to improve posture, build back strength, and enhance overall pulling power.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while building functional pulling strength, improving grip, and enhancing overall upper body stability and muscular endurance.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while building functional pulling strength, improving grip, and enhancing overall upper body stability and muscular endurance.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while building significant pulling strength, enhancing grip, and improving overall upper body muscle development and control.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while building significant pulling strength, enhancing grip, and improving overall upper body muscle development and control.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability.
A beginner-friendly upper body pull exercise that primarily targets the latissimus dorsi and supporting back muscles while helping build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pull exercise that primarily targets the latissimus dorsi and supporting back muscles while helping build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to build back strength, improve posture, and enhance overall pulling power.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to build back strength, improve posture, and enhance overall pulling power.
An intermediate upper body pulling exercise that focuses on the lats, rhomboids, and biceps, helping to build back strength, improve posture, and enhance overall pulling power.
An intermediate upper body pulling exercise that focuses on the lats, rhomboids, and biceps, helping to build back strength, improve posture, and enhance overall pulling power.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-level upper body pull exercise that primarily targets the back, biceps, and shoulders while providing controlled assistance to build pulling strength, improve technique, and develop overall upper body stability.
A beginner-level upper body pull exercise that primarily targets the back, biceps, and shoulders while providing controlled assistance to build pulling strength, improve technique, and develop overall upper body stability.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while helping to build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while providing assisted resistance to build strength, improve pulling mechanics, and enhance overall upper body control.
A beginner-friendly upper body pulling exercise that primarily targets the back and biceps while providing assisted resistance to build strength, improve pulling mechanics, and enhance overall upper body control.
A beginner-friendly upper body pulling exercise that primarily targets the lats, upper back, and biceps while providing support to build foundational pulling strength, improve grip and shoulder stability, and enhance overall back development.
A beginner-friendly upper body pulling exercise that primarily targets the lats, upper back, and biceps while providing support to build foundational pulling strength, improve grip and shoulder stability, and enhance overall back development.
A beginner-friendly upper body pull exercise that emphasizes the biceps, lats, and upper back while providing support to build pulling strength, improve technique, and increase overall upper body control.
A beginner-friendly upper body pull exercise that emphasizes the biceps, lats, and upper back while providing support to build pulling strength, improve technique, and increase overall upper body control.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to build back strength, improve posture, and enhance overall pulling power.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to build back strength, improve posture, and enhance overall pulling power.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while enhancing back strength, improving postural stability, and building isometric pulling endurance.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while enhancing back strength, improving postural stability, and building isometric pulling endurance.
A beginner-friendly upper body pull exercise that primarily targets the lower back, glutes, and upper back muscles while improving postural strength, enhancing spinal stability, and building foundational pulling strength.
A beginner-friendly upper body pull exercise that primarily targets the lower back, glutes, and upper back muscles while improving postural strength, enhancing spinal stability, and building foundational pulling strength.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while improving postural strength, enhancing scapular stability, and building foundational pulling strength for daily activities and more advanced lifts.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while improving postural strength, enhancing scapular stability, and building foundational pulling strength for daily activities and more advanced lifts.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while enhancing eccentric strength, improving control through the full range of motion, and building a stronger foundation for more advanced pulling movements.
An intermediate upper body pull exercise that primarily targets the lats, biceps, and upper back while enhancing eccentric strength, improving control through the full range of motion, and building a stronger foundation for more advanced pulling movements.
An intermediate upper body pull exercise that primarily targets the back and biceps while building isometric strength, enhancing grip endurance, and improving overall pulling stability and control.
An intermediate upper body pull exercise that primarily targets the back and biceps while building isometric strength, enhancing grip endurance, and improving overall pulling stability and control.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pull exercise that primarily targets the back and biceps while helping build pulling strength, improve posture, and enhance overall upper body stability and control.
A beginner-friendly upper body pull exercise that primarily targets the upper back and lats while helping build foundational pulling strength, improve posture, and enhance overall back muscle engagement.
A beginner-friendly upper body pull exercise that primarily targets the upper back and lats while helping build foundational pulling strength, improve posture, and enhance overall back muscle engagement.
A beginner-friendly upper body pull exercise that primarily targets the upper back and biceps while helping to build pulling strength, improve posture, and enhance overall back development.
A beginner-friendly upper body pull exercise that primarily targets the upper back and biceps while helping to build pulling strength, improve posture, and enhance overall back development.
An intermediate upper body pulling exercise that primarily targets the lats, rhomboids, and rear delts while helping to build back thickness, improve postural strength, and enhance overall pulling power.
An intermediate upper body pulling exercise that primarily targets the lats, rhomboids, and rear delts while helping to build back thickness, improve postural strength, and enhance overall pulling power.
A beginner-friendly upper body pull exercise that primarily targets the lats, chest, and triceps while improving shoulder mobility, building upper body strength, and enhancing overall back and chest development.
A beginner-friendly upper body pull exercise that primarily targets the lats, chest, and triceps while improving shoulder mobility, building upper body strength, and enhancing overall back and chest development.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while providing added stability to build back strength, improve pulling mechanics, and enhance overall upper body control.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while providing added stability to build back strength, improve pulling mechanics, and enhance overall upper body control.
A beginner-friendly upper body pull exercise that primarily targets the lats and upper back while helping build unilateral pulling strength, improve core stability through slight rotation, and enhance overall back control and posture.
A beginner-friendly upper body pull exercise that primarily targets the lats and upper back while helping build unilateral pulling strength, improve core stability through slight rotation, and enhance overall back control and posture.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to correct muscle imbalances, improve unilateral back strength, and enhance overall postural stability.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to correct muscle imbalances, improve unilateral back strength, and enhance overall postural stability.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while improving postural strength, enhancing scapular stability, and building isometric back endurance for better pulling performance.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while improving postural strength, enhancing scapular stability, and building isometric back endurance for better pulling performance.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while improving core stability, building back strength, and enhancing overall pulling power and posture.
A beginner-friendly upper body pull exercise that primarily targets the lats, rhomboids, and biceps while improving core stability, building back strength, and enhancing overall pulling power and posture.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to correct muscle imbalances, improve unilateral strength, and enhance overall back stability and posture.
An intermediate upper body pull exercise that primarily targets the lats, rhomboids, and biceps while helping to correct muscle imbalances, improve unilateral strength, and enhance overall back stability and posture.
A beginner-friendly upper body pull exercise that emphasizes the lats, biceps, and upper back while providing added stability to build pulling strength, improve posture, and enhance overall back development.
A beginner-friendly upper body pull exercise that emphasizes the lats, biceps, and upper back while providing added stability to build pulling strength, improve posture, and enhance overall back development.
Seated Row Machine
