Fitness
Seated Row Machine Cues
Seated row machine cues keep the chest tall, elbows driving to the ribs, and torso still—building mid-back strength that balances beginner pressing.
Seated row machine cues: chest tall on the pad, slight lean from hips—not upper back round, pull elbows toward ribs, and squeeze shoulder blades for one second without shrugging ears. Exhale on the pull; control the return two to three seconds.
Grip width changes emphasis—narrow for mid-back, wide with elbows flared for rear delts if the machine allows. Stop adding weight when the torso rocks.
Rows balance pressing volume for shoulder health in new lifters.
Common questions
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Should rows hurt the lower back?
Mild muscle work is fine; sharp lumbar pain means too much lean or load. Reduce weight until the torso stays stable through every rep.
Related terms
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