Seated Rowing Machine (Close Grip)
Back • Gym • Beginner
- Muscle Group: Back
- Training Type: Compound
- Equipment: Seated Row Machine
- Difficulty: Beginner
Exercise Overview
The seated rowing machine (close grip) is a compound back exercise that emphasizes the middle back and lats through a narrow pulling motion. The close grip allows for a stronger elbow drive and deeper contraction, while the machine provides stability and constant resistance.
How To Do It
1. Setup
Sit on the rowing machine and place your feet on the foot platform. Grab the close-grip handle and adjust the seat so your arms are fully extended.
2. Starting Position
Sit tall with your chest lifted and shoulders back. Keep your core engaged and arms straight with a slight bend in the elbows.
3. Execution
Pull the handle toward your torso by driving your elbows backward. Squeeze your shoulder blades together at the end of the movement.
4. Return
Slowly extend your arms forward to the starting position while keeping tension in your back muscles.