3.8K
HICorrect your mid row machine form this way 👆 #tips #midrowmachine #correctform #workouttips #fitnesstips #tipsandtricks #gymmotivation #workoutmotivation #backworkouttips
@hiteshfitness88
#Mid Back Row Machine
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245.3K
PAIf your goal is to train the mid back on a hammer strength row, keep your chest up to better align your arm path with the natural arc of the machine.
@pathradecha
1.2M
JOA few cues to help with the machine row. Remember depending on arm path, this will enable to engage/ bias a different section of the back. Some gyms have even more grips (which may target more the mid back, upper lats etc). You can apply this grip approach to ensure you are on track 🚀🤝🏾
@joshuaoguntuase_
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
173.4K
BOThe seated row machine is a piece of strength training equipment designed to target the muscles of the upper body, particularly the back and arms. It primarily focuses on strengthening the latissimus dorsi, rhomboids, trapezius, and biceps brachii.
Narrow Grip vs. Wide Grip: A narrow grip emphasizes lats and rhomboids, while a wide grip focuses more on smaller back muscles like middle trapezius and posterior deltoids. Upper back.
#gym #gymtok #gymworkout #Workout #Fitness #bodybuilding #back #backworkout #backexercise #row #تمارين_ظهر
@bodyfitness_gym_bf
129.8K
EL1 Machine Row, 3 Variations
Target = Upper,Mid,Lower Back
Sets 3, 1 Set = 10x10X10=30 Raps
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#bodybuilding #fitness #gym #tattoo #inked #fitnessmodel #ellkumar #training #backworkout #fitnessmotivation #coach #fitnesstrainer @ellkumar
@ellkumar
0
PAHoist mid row on back day!
Full online programs available now!
#paytonpersonaltraining @hilycordgnc
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#midrow #backexercises #backday #pullday #cincinnati #ohio #milfordohio #swohio #nky #cincinnatifitness #onlinetrainer #onlinecoach
@paytonpersonaltraining
7.5K
TOSeated Row Machine Benefits:
✓ Thickens upper & mid-back
✓ Improves posture
✓ Full range of motion
✓ Perfect for controlled strength
✓ Ideal for beginners & advanced
#back #stormsportacademy #fitfam #instagood #tonyfitness365
@tonyfitness365
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
6.1K
ANSeated Row Machine - Set Up & How To Use It
Muscle target - back muscles
Secondary work on the biceps, forearms, and shoulders
When setting up this machine, you’ll need to adjust the following:
▪️Seat height
▪️Chest pad
1️⃣ Adjusting the Seat Height:
Pull/push the lever/knob under the seat pad & adjust the seat to a position where your feet can rest flat on the floor and the chest pad rests comfortably in the middle of the chest when seated. Not too high so it presses into the neck, and not too low so it presses into the belly. Ensure the seat clicks into place. Handles should be at chest height when seated.
2️⃣ Adjusting the Chest Pad:
Pull/push the pin/knob/lever and move the chest pad in or out to your desired position. When your chest is resting on the pad you should be able to reach the handles with fully extended arms without needing to overreach or hunch over. You shouldn’t have your elbows bent in the starting position.
3️⃣ Choosing a Weight:
Adjust the pin in the weight stack and choose a weight that allows you to perform the exercise with proper form & a full range of motion. Remember to start lighter, rather than heavier & always, always, always check to see where the pin is before trying to perform the exercise. Beginners should do 2 sets of 15 reps. The last 2-3 reps in each set should be hard, but you can perform them safely.
4️⃣ Performing the Exercise:
Once adjustments have been made, sit down with your chest resting against the pad and grasp the handles with a grip that feels natural to you. Keeping the shoulders down away from the ears, pull the handles toward your torso in a controlled manner, focusing on squeezing your shoulder blades together. Lead the movement with your elbows, keeping them close to your body. Slowly and in a controlled manner, extend your arms to return to the starting position. This is one rep. Keep your chest on the pad the entire time.
Breathing 😮💨
Exhale as you pull the handles toward you, inhale as they return to the starting position.
It’s important to note that different machine brands will have a slightly different set up.
You’ll find other machine tutorials in our highlights.
@antandalilynch
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
14.0K
COThe seated row machine is a great exercise for strengthening your upper & mid back
BUT only if you’re doing it correctly
Really think about pulling with your back muscles (latts) not your arms
Machines like this are also great for beginners. If you’re new to the gym, starting with machines can help you get comfortable with the movement and build proper form
Any other exercises you’re unsure on just pop in the comments 🩷🩷
Full fit is @alphalete
#seatedrow #formtips #form #back #gym
@coachedbygeorgiemarsters
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