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Rowing while sitting on the machine
For an effective training of your back muscles, the fitness exercise "Seated Row on the Machine" is highly suitable. If you're a beginner and not yet comfortable trying the cable pull, dumbbells, or barbell, you can learn the correct movements by performing the Seated Row on the machine. Rowing exercises are fundamental and optimal for building muscles. The primary target muscle is the broad back muscle (musculus latissimus dorsi). At the same time, other areas of your back muscles are also trained. The fixation on the machine and the additional stability allow you to minimize errors. Through seated rowing on the machine, you can effectively train your back and diversify your workout routine. A fundamental distinction between the one-arm and two-arm variations of rowing on the machine is possible. In the following section, you will learn more about both executions.
Muscles Engaged in Machine Rowing Seated rowing on the machine engages various muscle groups. As with most rowing exercises, the focus is on the broad back muscle (musculus latissimus dorsi). Additionally, the rear part of the deltoid muscle (musculus deltoideus pars clavicularis) plays a significant role. The biceps (musculus biceps brachii), the minor and major rhomboid muscles (musculus rhomboideus minor et major), and the arm flexor (musculus brachialis) support the correct execution of the movement.
Execution of Rowing on the Machine Rowing on the machine can be performed both with one arm and with both arms. Here are important tips for the correct body position and optimal execution.
Body position
The body position during seated rowing on the machine is comparatively uncomplicated. Sit at the machine and focus on the handles. Your legs are bent on the floor, providing the necessary stability. Your back forms a slight hollow position. Extend your chest forward and lean it against the designated pad. Now, grab both handles and hold them firmly. You are ready to begin seated rowing on the machine.
Movement execution
In the classic variation, pull both arms backward. During this movement, exhale. The handles stop slightly before and below your chest. After a short pause, inhale and return to the starting position.
For increased focus on your muscles, you can choose the one-arm variation. Grab the handle with one hand while you can place the other hand in front of you. Some machines even have a special handle you can grasp. Occasionally, athletes place their hand on the chest. Essentially, it depends on what feels most comfortable for you. Ensure that you do not twist your body while pulling the weight towards your body with one hand. Afterward, return to the starting position while inhaling.
Stressed muscles and common mistakes
Errors in the realm of fitness training carry various risks. On the one hand, the risk of injuries increases, and on the other hand, this diminishes the success of the training.
✅ Overextending the Arms: Overextending the arms during machine rowing should always be avoided. Protect your elbows by maintaining a slight bend.
✅ Energetic Use of the Upper Body: An energetic use of the upper body relieves the back muscles. To achieve maximum training effectiveness, keep your upper body steady and draw strength from your arms and back.
✅ Bent Back during Rowing: A slight arch in your lower back protects your back during machine rowing. Ensure that no rounding occurs.
Alternatives and similar exercises to seated rowing on the machine
By incorporating diversity into your workout plan, you not only enhance the enjoyment but also discover suitable alternatives if you have already mastered the movements of seated rowing on the machine.
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