How to do the Seated Row
Step by step
- Sit at the machine with feet braced and knees slightly bent, gripping the handle.
- Sit tall with a flat back and arms extended, feeling a stretch in your back.
- Keep your chest up and shoulders down.
- Pull the handle to your midsection, driving your elbows straight back.
- Squeeze your shoulder blades together, then return slowly to the stretch.
The thing people get wrong
Lead with your elbows and keep your torso mostly upright - do not heave backward with your whole body to move the weight.
Coaching cue
Keep a slight knee bend and let your arms reach forward at the start of every rep.
Make it easier or harder
- Harder: Pause one second with the handle at your midsection.
Muscles worked
- Primary: Upper Back, Lats
- Secondary: Biceps, Forearms
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.