The seated row machine
The seated row machine provides an additional machine platform for the isolation and development of the back muscles. The muscles of the upper back are of primary importance in the training and development of core upper body strength and power; and correctly proportioned back muscles are essential for healthy bodily composition, and the look of a strong and broad back.
It can be difficult to isolate the back muscles well, and the seated row machine does effectively isolate these upper back muscles. Many weight trainers will desire to develop their upper back strength and size, and therefore the seated row machine is an asset to any comprehensive gym environment.
The machine is easily learned, and even novice users will have no difficulty performing the exercise correctly, but the machine, with its wide range of possible weights, will remaining challenging enough for even the most experienced weight trainer at any gym.
The machine is composed of heavy gauge steel and is designed for long term strength and durability in a professional gym environment. The machine will provide many years of maintenance free reliability, even when subjected to very heavy usage.
Muscles worked by the seated row machine
The seated row is a machine that is designed for an exercise that isolates and strengthens all of the muscles of the upper and mid back. Some of the specific muscles targeted are the lats, the traps and the rhomboids. The biceps and pectorals are also secondary muscles in the exercise.
Appearance and dimensions of the seated row machine
The seated row machine is comprised of heavy gauge steel tubing in white, and a thickly padded black seat and torso support in black. The seat is adjustable to ensure optimal form while performing the seated row, and the weights are adjustable through a variable pinioning system. The user sits facing the torso pad and weight stack, and grasps the handled pulling bars at an arms extended position at chest height. The weight stack is located in front of the seated lifter.
The machine is designed for usage in a professional gym environment, and contains quality mechanisms and apparatus’, for years of maintenance free usage.
The dimensions of the machine are 90 cm x 120 cm x 190 cm, and the weight of the unit is 90 kg.
How to use the seated row machine
The seated row machine is an easy to use machine, and correct technique can be quickly mastered by even novice users.
The first thing that needs to be done is to adjust the weight to be lifted. Take the steel pin, and insert it into the slot under the correct number of weight stacks to be moved.
Adjust the seat if needed for optimal positioning. You should be able to grasp the handles of the pulling bar at chest height.
Straddle the bench, and press the front of your torso against the torso pad. Grab the handles in either an upright or horizontal grip, and exhale as you begin the muscle movement. Power the bars back towards your chest, and complete a full range of motion that stops as your hands move just to the chest. Pause for a count of two at the edge of the range of motion and flex the muscles of the back. Slowly and smoothly inhale as you move the bars back to the starting position. Do not allow the weight to rest on the weight stack before beginning another repetition, as this will take the strain off of the back muscles, and will reduce the effectiveness of the exercise.
Additionally, to ensure that the strain of the exercise stays firmly on the back muscles, make sure that your torso and legs stay completely still as you complete the movement. It can be tempting to pull your torso off of the support as the weight gets heavy, but doing this will reduce the strain on the back and reduce the effectiveness of the exercise.
You should complete a set of repetitions so that you end the last repetition near muscle failure, and would be unable to complete even one further repetition.
For best results, perform a series of three sets of repetitions
Incorrect use can lead to injury
The machine is very safe, and can be used safely without the need for a spotter or assistant. The greatest risk for injury while using the seated row machine comes from insufficiently warming up.
If you approach the exercise with “cold” muscles, you can easily strain or even tear one of the many back muscles involved in the exercise. A strain in any of the back muscles will be quite painful, and will limit further training, and possibility even limit mobility.
You can warm up before attempting strenuous weight by performing a set of very light weight repetitions on the machine, prior to working your muscles to failure with a maximal weight set.
Variable techniques for the seated row machine
The seated row machine can be varied by altering the hand position on the handled grips. You can either perform the exercise with a vertical hand orientation, or a horizontal orientation, and altering these positionings will alter the effects of the exercise.
The machine is not designed for variable usage, and the best way to modify the effects of the seated row are by optimal usage of weights and repetitions.
If you are training to promote muscle growth and maximal strength, you should be performing fewer repetitions with a heavier weight. If you are training to shape and tone, you should be performing greater numbers of repetitions with a reduced amount of weight.
Many people will combine the seated row, with alternating sets of an opposite muscle movement such as a press or dip. By alternating between opposite types of muscle movement you increase the aerobic benefits of a weight training session, as well as maximize the benefits of an allotted time at the gym.
Why you should consider the seated row machine
The seated row machine is an effective back isolator and back power building exercise. A healthy, muscular, broad back is an essential goal in any weight training regimen, and as such, any comprehensive gym must have an effective machine for the promotion of back musculature.
This machine is very user friendly, and the techniques can be quickly mastered by even novice users, but the machine offers a range of available weights that will make it challenging enough for even the most experienced trainer at the gym.
The machine is composed of heavy gauge steel framing and quality mechanisms, and is designed for years of reliable usage, with minimal maintenance required.