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Seated Row, Chest-Pad Selectorized Machine

IntermediateStrengthTier T3

You sit with your chest against a pad and hold two handles with straight arms. You pull the handles toward you by bending your elbows, then return slowly.

Targets: Thoracic Spine
Muscles: Latissimus Dorsi, Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Choose an appropriate weight and adjust the seat so the chest pad sits slightly below shoulder level.
  1. A woman seated at a row machine, chest against a pad, both arms extended forward gripping the handles.

    Step 1 of 3

    Sit with your chest against the pad, grasp both handles, and let your arms extend fully forward toward the machine.

  2. The same woman, both handles now pulled back to her torso, elbows bent behind her, shoulder blades squeezed together.

    Step 2 of 3

    Pull both handles toward you in a slow, controlled motion, and pause here with your shoulder blades squeezed together at full contraction.

  3. A woman seated at a row machine, chest against a pad, both arms extended forward gripping the handles.

    Step 3 of 3

    Sit with your chest against the pad, grasp both handles, and let your arms extend fully forward toward the machine.

Breathing

  • Breathe naturally throughout both the pull and the return.

Safety Information

See a physician for a thorough physical examination before beginning any fitness program that includes this exercise. Stop exercising immediately if you feel pain, faintness, or dizziness at any point in the pull or the return. Avoid locking your elbows at the end of the return to the starting position. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.