Upright row on machine
The machine seated row is a highly effective exercise targeting the upper back, particularly the latissimus dorsi, rhomboids, trapezius, and biceps. By using a Machine machine, this exercise ensures proper form and reduces the risk of injury, making it suitable for athletes of all levels. Benefits include improved posture, increased back strength, and enhanced pulling power, which are crucial for athletic performance in sports requiring upper body endurance and stability. Athletes can profit from the Machine Seated Row by building a stronger, more balanced back, thus enhancing overall performance and injury resilience.
| Primary muscle group: | Back |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
54kg
Avg. weight
119lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Set Up: Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level.
- 2Grip: Grasp the handles with either a neutral or pronated grip. This will be your starting position.
- 3Initial Movement: Pull the handles towards your torso while retracting your shoulder blades and flexing your elbows.
- 4Pause: Pause briefly at the bottom of the motion, fully engaging your back muscles.
- 5Return: Slowly return the handles to the starting position, ensuring not to completely return the weight to the stops to keep tension on the muscles.
- 6Repeat: Continue the motion for the desired number of repetitions, maintaining control and proper form throughout.
Tips & Tricks
Proper Posture: Always maintain an upright posture with your back straight and shoulders back. This will help prevent any strain on your lower back and ensure the focus remains on your shoulders and upper back.
Grip Position: Use a narrow to medium grip to ensure maximum engagement of your shoulder and upper back muscles. Make sure your grip is comfortable and secure to avoid unnecessary strain on your wrists.
Smooth Motion: Execute the movement in a controlled and smooth manner. Avoid using momentum to lift the weights; instead, rely on muscle strength to perform the exercise.
Elbow Height: Keep your elbows higher than your wrists throughout the motion. This positioning ensures that your shoulder muscles are doing most of the work.
Breathing: Breathe out as you lift the weight and breathe in as you lower it. Proper breathing helps to maintain rhythm and reduces the risk of lightheadedness during the exercise.
Weight Selection: Start with a manageable weight that allows you to complete the exercise with correct form. Gradually increase the weight as you become more comfortable and stronger.
Avoid Over-Training: Focus on quality over quantity. It’s better to perform fewer reps with perfect form than more reps with poor form, which can lead to injury.
Warm-Up: Ensure you do a proper warm-up before performing the Upright Row. Warming up prepares your muscles for the workout and reduces the risk of injury.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
