Seated Row (Machine)
Also called Seated Row (Gym Machine), Machine Seated Row
How to do it
Sit tall with your feet braced and hold both handles with your arms extended. Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades, then return them slowly until your arms are straight. Keep your chest against the support if provided and avoid rocking.
Setup
Adjust the seat and chest pad, when provided, so the handles align with the lower chest or ribs and are reachable with straight arms. Brace both feet, keep wrists neutral, shoulders down, and torso against the support.
Where you should feel it
Through the lats and biceps along the guided path, with the rhomboids and rear delts squeezing the shoulder blades. The forearms maintain the grip; avoid shrugging or lifting away from the support.
When to use it
Use for stable bilateral back hypertrophy close to fatigue when balance and lower-back effort should not limit the set. Controlled sets of 8-15 reps fit well.