Seated Machine Row Close Grip

The Seated Machine Row with Close Grip is a machine-based pulling exercise that emphasizes the latissimus dorsi and middle back while providing a guided path for safety and stability. This movement is ideal for all fitness levels and those seeking isolated back development, improved posture, and shoulder health. The close grip variation shifts emphasis toward the latissimus dorsi compared to wide grip variations while reducing shoulder stress.

NASM's evidence-based approach recognizes machine-based rowing as effective for isolating back muscles and improving pulling strength. The seated machine row improves back strength, postural muscle development, shoulder health, and translates to improved pulling strength and everyday functional movement.

How to Perform a Seated Machine Row Close Grip

Step 1: Setup

Sit on the rowing machine with your back firmly against the backrest and your seat adjusted to align the handles with mid-chest height. Position your feet on the platform for stability.

Step 2: Brace/Position

Grab the close grip handles with a neutral or slightly pronated grip. Engage your core and position your shoulders back and down to establish proper postural alignment.

Step 3: Execute/Drive

Pull the handles toward your torso by retracting your shoulder blades and driving your elbows backward. Focus on back muscle contraction throughout the pulling phase.

Step 4: Return/Descent

Extend your arms to return the handles to the starting position with control, maintaining tension in the back muscles. Stop just short of full arm extension to maintain continuous muscular tension.

Muscles Worked

Primary Muscles:

• Latissimus Dorsi -- primary mover for shoulder extension and horizontal abduction during rowing
• Rhomboid Major and Minor -- assist in scapular retraction and shoulder blade movement

Secondary Muscles:

• Middle Trapezius
• Posterior Deltoid
• Biceps Brachii

Common Mistakes

• Using excessive weight that compromises form or causes jerky movements
  Pulling with arms instead of driving with the back muscles, reducing latissimus engagement
  Not achieving full range of motion, which limits back muscle activation
  Rounding the shoulders or leaning forward excessively, compromising posture
  Allowing momentum to dominate the movement rather than controlled muscular contraction

Seated Machine Row Close Grip Variations

• Seated Leg Curl
• Face Pull
• Pull-Up

As part of NASM's evidence-based approach to movement and strength training, the seated machine row close grip reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the seated machine row close grip into individualized programs based on each client's assessment results.

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