All versions of the seated row work the major pulling muscles in your back, shoulders and arms. Minor variations on the seated row, however, allow you to shift additional emphasis to certain muscles. The seated row can also be adapted to almost any exercise equipment you might have on hand, and since it works multiple muscle groups together, it strengthens you for everyday functional movements such as pulling heavy boxes toward you.
Description
No matter what sort of equipment you use, all seated rows look basically the same: You straddle a seat or bench, grasp a handle in each hand, and pull those handles in toward your torso. Extend your arms slowly and under control, then repeat. If you're using a seated-row weight machine, it might have a chest pad that you can either lean on for support or move away from you for a greater core-stability challenge. Some seated row equipment also has fixed footplates, so you can plant your feet to help keep your hips properly positioned throughout the exercise.
Equipment
Most gyms have at least one seated row machine with a variety of handles to choose from, including wide grip, narrow grip, angled grip or palms-up grip. A gym might also have multiple seated row machines, each designed to facilitate a specific variation of the exercise. You can also perform seated rows on a cable machine: Set the pulley to lower-rib level, attach the handle of your choice and drag a weight bench over to sit on, if one isn't already attached to the cable machine. You can also perform seated rows at home with elastic resistance bands. Just attach the resistance band at lower-rib height and sit on the floor or on a chair.
Muscles Worked
Major back and shoulder muscles targeted during a seated row include your trapezius, latissimus dorsi, rhomboids and rear deltoids. Allowing your elbows to flare out as you pull shifts more emphasis toward your trapezius; keep your elbows close to your body and your latissimus dorsi bears more of the load. Your brachialis, brachioradialis and biceps, all pulling muscles in your arms, work too. Doing rows with a palms-up grip places extra emphasis on your biceps.
Form
No general consensus exists for whether you should or shouldn't allow your lower back to articulate forward during a seated row; exercise experts take both sides of the issue. But the "Dangerous Exercise" essay on ExRX makes a good case for the idea that if you don't strengthen your lower back for articulating movements, you'll lose the ability to perform them safely. If you have any doubts about whether you should lean forward or not during a seated row, consult a physician or exercise professional. If you have back injuries or instability, they might advise you to do a straight-back version of the row instead.
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