Seated Row

How to do the Seated Row

To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the metal block. Extend your arms feeling your lats stretch. Pull the weight back into your body until the handles touch your abdomen. Seated rows are a staple in any back workout.


Make sure to bring your shoulder blades as far back as you can and keep your back straight.

Seated Row Spotter Information:
Spotting the seated row can be done either by pulling the cable down (standing), or kneel and push the weight. This exercise is fairly difficult to spot.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Back
  • Latissimus Dorsi
  • Rhomboids
  • Biceps Brachii
  • Erector Spinae
  • Arms

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
105.5 lbs11.4 135.2 lbs

What is a good starting weight?

Based on an average weight lifted of 105.5 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 52 lbs and aim for 12-15 reps.


Workouts Plans with Seated Row

Purpose Type Level
Muscular Definition Intermediate
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.