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All exercises

Machine seated row (overhand grip)

Beginner

Machine seated row (overhand grip) is a compound machine exercise for the upper back, also working the lats, rear delts, and biceps.

What it works

Primary muscle

Upper back

Also works

LatsRear deltsBiceps

Equipment
Machine
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Set the seat so the chest pad sits against your chest and you can just reach the handles with straight arms.
  2. 2Take the horizontal handles with an overhand grip, plant your feet and sit tall against the pad.
  3. 3Pull the handles towards you, leading with your elbows, and squeeze your shoulder blades together at the end.
  4. 4Keep your chest on the pad the whole time rather than leaning back to move the weight.
  5. 5Straighten your arms slowly and let your shoulder blades spread, stopping before the weights touch down.

What to do instead

  • Lever seated rowMachine
  • Cable seated rowCable
  • Lever t bar rowMachine
  • Barbell bent over rowBarbell
Logged today · 90 seconds restMachine seated row (overhand grip)

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