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Seated Row Machine (Neutral Grip)

Learn how to properly perform the Seated Row Machine (Neutral Grip) with this complete demonstration video.

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What is the Seated Row Machine (Neutral Grip)?

The seated row machine with a neutral grip is a compound exercise that primarily targets the back muscles, including the trapezius and rhomboids. This exercise is perfect for developing back width and thickness, thus helping to improve posture. It is suitable for all fitness levels, from beginner to advanced.

How to properly perform the Seated Row Machine (Neutral Grip)

  1. Sit on the seated row machine with your feet firmly planted on the footrests.
  2. Grasp the handles with a neutral grip (palms facing each other) and sit upright with your core engaged.
  3. Keep your back straight and pull the handles toward your torso, squeezing your shoulder blades together.
  4. Pause briefly at the fully contracted position, then slowly release and extend your arms back to the starting position.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Back:

Rowing/Tirage en T avec barreTirage vertical à la machineRowing à la machine en unilatéral

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