1.1M
SESame machine. Different grips. Totally different results.
Stop doing rows on autopilot… use your grip to target exactly what you’re trying to grow.
Which one are you using most? 👇
@sethwickstrom_fitness
#Back Rows Machine
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DEOutfit from @dfyne.official - Use code DELTA for 10% off. Link in bio.
Size & Shred Training program
👉🏻 deltabolic.com (link in bio)
Cable Rows — Leaning Forward vs. Leaning Back
Leaning your torso changes which muscles take on more of the work:
Leaning forward slightly increases the stretch on your lats, helping you drive more lat engagement during the row.
Leaning back shifts more emphasis toward your mid–upper back, especially the traps and rhomboids.
Staying upright gives you a balanced pull that hits the lats, some mid-back and traps.
No matter the angle, all back muscles are firing to some degree, but adjusting your torso position lets you bias certain areas more effectively.
@deltabolic
499.8K
PAIf you’re feeling it more in your arms than your back on a machine row, you like want to adjust your seat and grip depending on what type of row you’re doing.
#fitness #gym
@pathradecha
0
RIThe Seated Row Machine..
-
I have almost never been on a row machine that I didn’t somewhat like. The trick is to get a full stretch at the front and a full contraction at the back. Make sure that your shoulders are relaxing forward on the eccentric and moving back as you squeeze your shoulder blades together on the concentric. Doing this will help you develop a strong back and even help with posture over time! Give it a shot
@rickerfit
1.5M
ARKey Technical Points for the Seated Cable Row:
1. Use a neutral grip: This helps reduce excessive involvement of the forearm flexors and enhances activation of the back muscles.
2. Maintain consistent elbow angle:
Avoid actively flexing the forearms during the pull to prevent biceps dominance. Keep the humerus and forearm at approximately a 90-degree angle to ensure primary engagement of the latissimus dorsi.
3. Depress the scapulae: Do not shrug your shoulders. Actively pull the shoulder blades downward to engage the lower trapezius and lats while minimizing shoulder tension.
4. Control torso movement: Avoid excessive leaning back, which can lead to compensation by the spinal erectors and upper back. Maintain a neutral spine or a slight lean of about 10-15 degrees for optimal posture.
5. Keep the humerus close to the torso: As you pull, the elbows should track along the sides of the body, keeping the upper arms close. This maximizes activation of the mid-fibers of the latissimus dorsi.
#cablerows #back #backworkout #upperbody #workouttips #gymtipsforbeginners #gymtips
#gymrat #gymgirl #fyp
#gymmotivation
@arielyu.fit
0
EMPOOR FORM ❌ GOOD FORM ✅
Seated cable rows are a fantastic back exercise when performed correctly. They are a staple exercise in a majority of my client’s programs aswell as my own. There are many different variations of a seated cable row. For example, your hand positioning will largely impact what area of your back is targeted depending on the result you’re after.
For this example I’m performing a neutral grip cable row -
I see too many people performing neutral grip rows with;
❌ Too much movement/range of motion through the torso
❌ Rounding of the torso
❌ Excessive rolling of the shoulders
❌ Over recruitment of upper traps / hunching
❌ Using legs to build momentum
❌ Elbows flared
Tips to maximise your neutral grip cable row to get the most bang for your buck;
✅ Don’t try to be a hero and go too heavy! Reduce the load so there is minimal recruitment from the legs
✅ Spine is neutral & chin is tucked
✅ Elbows tight into the sides of your body
✅ Upper traps pulled DOWN into your back pockets
✅ Don’t think about pulling with arms, think about pulling with your LATS
✅ Contraction phase - squeeze shoulder blades together finishing with your torso upright
Enquiries:
🌏 www.emilyhearncoaching.com
📧 info@emilyhearncoaching.com
#formcorrection #formcheck #technique #seatedcablerow #techniquecorrection #training #onlinecoaching
@emily.hearnn
30.0K
GYStop making these common seated row mistakes! 🚫💪
If you want to maximize back growth and protect your spine, your form needs to be locked in. Here’s the breakdown:
•Posture Check: Don't lean back and overextend your spine (top video). Instead, keep a slight, natural curve in your lower back and stay upright to keep the tension on your lats and rhomboids.
•Shoulder Blade Movement: The real magic happens with scapular retraction. Don't keep your shoulders static (bottom video, top view).
Focus on pulling your shoulder blades together as you row to fully engage the mid-back muscles.
Small tweaks lead to big gains! 🔥
#GymTips #SeatedRow #BackDay #FormMatters #FitnessMotivation #GymMistakes #BuildYourBack #WorkoutTips #Bodybuilding
@gymnasium_work
223.3K
DESeated Machine Row Grips - Know the Difference
Pronated grip (palms down) with elbows flared ~70°: shifts the tension to your upper back and rear delts.
Neutral grip (palms facing in) with elbows at ~45°: emphasizes the mid-back.
Underhand grip (palms up) with elbows tucked close: puts the focus on your lats.
Size & Shred Training program
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Outfit from @dfyne.official. Use code DELTA for 10% off. Link in bio.
@deltabolic
24.6K
TYSeated Machine Row Grips - Know the Difference
All three grips work the back — but your hand position can slightly bias different areas depending on elbow path and arm angle.
Pronated grip (palms down) with elbows flared 70°
→ More upper-back involvement
→ Rear delts, rhomboids, mid traps emphasis
→ Great for back thickness & upper-back detail
Neutral grip (palms facing in) with elbows at 45°
→ Balanced back engagement
→ Lats + mid-back working together (more scapular retraction, shoulder blades squeeze together)
→ Good overall back development
Underhand grip (palms up) with elbows tucked close
→ Greater lat involvement
→ Also increases biceps contribution
→ Good for lat focus & lower-lat bias
Seated machine back row grip variations explained for better back targeting.
Save this for your next Back Day👇🏽
#gym #fitness #back #explore #reels
@tyllersfitness
171.7K
GESTOP doing your machine rows like this
@geoirving
5.8K
KAMachine rows are a great back exercise 💪
BUT
Like a lot of back exercises, it’s very easy to let momentum and other muscles take over.
So let’s take a look at the most common mistakes and how to fix them to get the most out of this great exercise!
❌ Seat low, encouraging traps / upper back to dominate.
❌ Chest collapsing, making it more likely for momentum to take over at the start of each rep.
❌ And chest coming off the pad, causing momentum to take over at the end of each rep.
✅ Set the seat higher to hit more lats and mid back.
✅ Set shoulder blades “into back pockets”.
✅ Keep your chest on the pad.
✅ Add a slight pause at the start and end of each rep to minimise momentum.
Give these cues a try in your next workout to start getting the most out of your machine rows 🙌
Katie
#form #gymtips #exerciseform #buildmuscle #fitnesshelp #pullday #backworkout #backday
@katie_oraclebodyworks
290.3K
HACarve your Body with Upper Back Machine Rows ⚠️
.
Here are the 4 main form tips you want to be aware of to Maximize your Upper Back. 🔥
Form Tip #1: Make sure to Start your Hands at Shoulder Width, and then shift your Hands Out to the Side so you have a Wider Grip. ✅
Form Tip #2: Instead of Using a Normal Grip, use a Thumbsover Grip to Have a Greater Mind-to-Muscle Connection on your Back. ✅
Form Tip #3: Instead of Having your Traps Hiked Over your Shoulders, Relax Your Traps. ✅
Form Tip #4: Final Most Important Tip, Instead of Keeping your Shoulder Blades Retracted, Make Sure to Slightly Round your Back Forward to Get That Full Stretch. ✅
Using a Combination of All 4 will be Essential in Growing a V Taper Back. 💪🏽
Keep crushing it warriors
.
#back #backworkout #upperback
@hazzytrainer
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