Underhand Grip Seated Machine Row is a beginner compound pull using machine. It loads Back.
Why this lift
The Underhand Grip Seated Machine Row is a beginner compound pull lift. It primarily loads Back. Biceps, Lats, Shoulders help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Underhand Grip Seated Machine Rows.
Rows and hinges load the upper back. If your bench stalls, this is often why — you cannot press what you cannot set. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Back
- Secondary: Biceps, Lats, Shoulders
Setup
- Take machine with a grip you can finish. Chest up, shoulders away from the ears.
How to do it
- Pull the load to the intended contact point. Squeeze Back.
- Lower to a full stretch without dumping the shoulders forward.
Coaching cues
- Elbows first, not a wrist yank.
- Keep the torso angle honest.
Common mistakes
- Shrugging the traps and shortening the range. Depress the scapulae, then pull.
How to program it
Treat the Underhand Grip Seated Machine Row as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.
If the Underhand Grip Seated Machine Row does not agree with you, Barbell Incline Row trains Back with a different setup.
Related lifts
- Barbell Incline Row Back
- Barbell Inverted Row Back
- Barbell Rack Pull Back
- Barbell Row Back
- Bent Over T-Bar Row Back
- Bent Over Underhand Grip T-Bar Row Back
FAQ
What muscles does the Underhand Grip Seated Machine Row work?
The Underhand Grip Seated Machine Row works Back (primary), Biceps, Lats, Shoulders (secondary).
What equipment do I need for the Underhand Grip Seated Machine Row?
You need machine.
Is the Underhand Grip Seated Machine Row suitable for beginners?
Yes. The Underhand Grip Seated Machine Row is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Underhand Grip Seated Machine Row into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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