Back
Seated Machine Row (Underhand Grip)
The Seated Machine Row (Underhand Grip) is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: lats (upper) 16%, rhomboids 16% and mid traps 16%.
How to do it
- Set the seat so the handles are at lower chest height and the chest meets the pad.
- Sit tall and grip the horizontal handles underhand.
- Start with the arms straight and the shoulder blades spread.
- Row the handles back, elbows close to the sides, until they pass the torso.
- Return slowly until the arms are straight.
Tips
- Keep the upper arms tight to the ribs through the pull.
- Lead with the elbows so the biceps do not take over.
Common mistakes
- Curling the handles instead of rowing them.
- Lifting the chest off the pad.
- Stopping short of straight arms.
Muscles worked by the Seated Machine Row (Underhand Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows tucked with an underhand grip bias the lower lats and biceps. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Seated Machine Row (Underhand Grip) alternatives
Same equipment
Different equipment
No equipment
Make it harder
- Landmine Single Arm Row
- Smith Machine Bent Over Row (Underhand)
- Supinated Barbell Row
- Underhand Barbell Row
Similar exercises
Frequently asked questions
What muscles does the Seated Machine Row (Underhand Grip) work?
Mainly the lats (upper), rhomboids, mid traps and lats (lower). The biceps (short head), biceps (long head) and brachialis assist.
Is the Seated Machine Row (Underhand Grip) good for beginners?
Yes. The Seated Machine Row (Underhand Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Machine Row (Underhand Grip)?
For example the Seated Cable Row (Underhand Bar), Smith Machine Row and Hammer Strength Low Row. They train mostly the same muscles, some with different equipment.
How do you make the Seated Machine Row (Underhand Grip) harder?
Add weight or reps, or move on to the Landmine Single Arm Row and Smith Machine Bent Over Row (Underhand).
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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