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Exercises / Compound Beginner

Exercise demo

Seated row (machine)

The seated row is the simplest way to balance out years of bench pressing. The chest pad takes the lower back out of the equation, which makes it one of the most over-40-friendly pulls in the gym.

Primary muscle

Mid Back

Equipment

Machine

Force

Pull

Mechanics

Compound

Setup

Adjust the seat so the handles are at sternum height when the arms are extended. The chest pad should rest gently against the sternum without forcing you to slump. Feet flat on the platform, knees soft.

How to do it

  1. 1

    Set the shoulders

    Pull the shoulder blades back and down before you move the arms. The chest stays against the pad.

  2. 2

    Pull the handles to the lower ribs

    Drive the elbows back, leading with the elbows. The handles travel toward the lower ribs, not the upper chest.

  3. 3

    Squeeze at the top

    Hold the contracted position for a one-count. The shoulder blades should be pinched together.

  4. 4

    Return under control

    Let the handles travel forward over three seconds. Stop just before the shoulders round forward and the chest leaves the pad.

Common mistakes

  • • Letting the chest come off the pad to squeeze out a few extra reps.
  • • Pulling with the biceps and forearms first, before the back has fired.
  • • Hauling the handles to the belly button rather than the lower ribs.
  • • Rounding the upper back at the bottom of the rep.
  • • Going too heavy, which forces the trunk to pull instead of the back.

Variations

Cable seated row

Same pattern, no chest pad. Demands more trunk control but offers a longer range of motion at the bottom.

Single-arm machine row

Most machines let you grip one handle at a time. Surfaces side-to-side weaknesses and forces clean technique.

Chest-supported dumbbell row

Lying chest down on an incline bench with dumbbells. Same chest-pad benefit, free-weight execution.

FAQ

Neutral grip or pronated? +
Neutral grip (palms facing each other) usually feels best for older shoulders and slightly emphasises the mid-back. Pronated (palms down) shifts a bit more work to the rear delts. Rotate them.
How many sets and reps? +
Three to four sets of 8 to 12 reps. Two sessions a week. Pair with a lat pulldown for full-back development; pair with a chest press session for upper-body balance.
Why are my biceps doing all the work? +
You are leading with the hands, not the elbows. Reset the cue: drive the elbows back and pretend the hands are just hooks holding the handle. The mid-back fires when the elbows lead.
Will this fix my hunched posture? +
It will help. The seated row strengthens the muscles that hold the shoulders back, but you still need to spend less time slumped over a screen during the rest of the day. Lift twice a week, plus stretch the front of the shoulders once a week.

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