It makes your back muscles stronger and firmer.

This exercise is perfect for building upper body strength.

It helps improve your posture.

It also helps you last longer during workouts (increases endurance).

You use a machine with weights to do this exercise.

The machine helps you move in a safe and controlled way.

It works many different muscles in your back.

Doing this exercise can make other exercises easier.

It's good for both beginners and experienced people.

Learning the right way to do it is important to get the best results and stay safe.

Better Posture: Strengthening your back muscles with this exercise helps you stand and sit taller. It improves your posture by supporting your spine.

Stronger Grip: Holding the handles during the exercise makes your grip stronger. This is useful for everyday activities and other workouts.

Safe and Easy to Do: The machine keeps you stable and guides your movements, making it safer than free-weight exercises. This reduces the chance of getting hurt.

Great for Everyone: Whether you're just starting to exercise or you're a pro, this exercise can help you reach your fitness goals. It can be adjusted to different fitness levels.

How to Do It: Sit on the machine, adjust the seat and handles, and pull the handles towards your stomach. Keep your back straight. Slowly return to the starting position. Repeat for the recommended number of repetitions and sets.

Choose your weight: Select weights that challenge you without causing pain. Start with lighter weights if you're unsure.

Get in position: Sit with your back straight against the seat pad and hold the handles with your palms facing each other.

Pull the handles: Breathe out as you pull the handles towards your belly button, squeezing your shoulder blades together. Imagine trying to pinch a pencil between them.

Slowly return: Breathe in as you slowly let the handles go back to their starting position. Keep control of the movement – don't just drop the weights.

Repeat the exercise: Do 8 to 12 repetitions (one repetition is a pull and a return). Rest, then do 3 or 4 sets in total.

Focus on your back: Pay attention to your back muscles as you pull. Really feel them working. This makes the exercise more effective.

Try these alternatives, they all work similar muscles but in slightly different ways:

Bent-over row with a V-bar handle: This exercise is like a seated row, but you stand and bend over. This works your back muscles (lats, traps, rhomboids) and also helps strengthen your core because you have to keep your body steady.

Seated row with a neutral grip: This is similar to a regular seated row, but the handle lets you hold it with your palms facing each other. This can be gentler on your shoulders while still building upper back strength.

High row machine: This exercise focuses more on the upper part of your back (upper traps and rhomboids). It's a good exercise to add to your workout to make sure you're working all parts of your back.

Each of these exercises has its own advantages. Switching between them helps you build a well-rounded back workout and prevents getting stuck in a rut.

Lever T-Bar Row: This exercise is similar to the seated row, but you pull the weight from a different angle. This helps you work your upper back and lat muscles more effectively, building overall back strength and size.

Lever High Row: This variation focuses more on your upper back and shoulders. It's good for improving posture and building upper body strength. Because your arms are higher, you can move them further, working your muscles more.

Lever Reverse T-Bar Row: This exercise uses a different grip and pulling angle. This changes which back muscles are used most, helping build a well-rounded upper back and improve your back's appearance.

Each of these exercises works your back muscles, but in slightly different ways. Trying them all can help you find which ones you like best and which ones work best for you.

Experiment with these variations to find what suits your workout routine and helps you reach your fitness goals.

Keep your back straight: Don't round your spine. A slight curve is okay, but avoid hunching. Rounding your back puts a lot of strain on it and can hurt you.

Control the movement: Don't swing or jerk the machine. Pull the handle smoothly and steadily. Using momentum cheats your muscles and makes the exercise less effective.

Engage your core muscles: Tighten your stomach muscles throughout the exercise. This helps keep your back safe and lets you pull with more power.

Don't pull too far: Don't stretch your arms completely. Stop when you feel your back muscles working hard. Pulling too far can strain your shoulders and reduce the benefit to your back muscles.

It helps you develop a well-shaped back, improving your overall fitness.

Good form is key to getting the most out of this exercise and avoiding injuries.

Focus on squeezing your shoulder blades together as you pull the weight. This targets the back muscles effectively.

Keep your back straight throughout the movement to protect your spine. Avoid rounding your back, which can cause pain.

Control the weight as you pull and release. Don't just let the weight drop; slowly return to the starting position.

Start with a weight that challenges you but allows you to maintain good form. It's better to use lighter weight and perfect your technique than to lift heavy and risk injury.

Make seated rows a regular part of your workout routine. Include them in your strength training program for a balanced approach to fitness.

Consider working with a trainer to learn the correct technique. They can help you avoid mistakes and get the most out of the exercise.

Listen to your body. If you feel pain, stop the exercise and rest. Don't push yourself too hard, especially when starting out.