seated row machine i

 The seated row machine is a compound pulling exercise primarily designed to build strength and thickness in the upper and middle back. It targets several major muscle groups simultaneously while providing stability that reduces strain on the lower back compared to free-weight rows. 

Primary Muscles Worked

These are the "prime movers" that do the majority of the work during the pulling phase: 

Latissimus Dorsi (Lats): The large, fan-shaped muscles on the sides of your back that provide width.

Rhomboids: Located between the shoulder blades, these are responsible for retracting the scapula as you pull back.

Trapezius (Middle and Lower): The large muscle covering the upper back and neck, specifically worked when squeezing the shoulder blades together.

Posterior Deltoids (Rear Shoulders): The back portion of the shoulder muscle that assists in pulling the arms backward. 

Secondary and Stabilizing Muscles 

These muscles support the movement or stabilize the body: 

Biceps Brachii: Assist in flexing the elbow during the pull.

Forearms: Engaged to maintain a firm grip on the handles.

Erector Spinae: The muscles of the lower back that work to keep your torso upright and stable.

Rotator Cuff: Small stabilizing muscles in the shoulder joint. 

Variations and Focus

The specific muscles emphasized can change based on your grip:

Neutral Grip (Palms Facing Each Other): Provides a balanced focus on the lats and middle back.

Pronated Grip (Overhand/Wide): Places more emphasis on the upper back (traps and rhomboids) and rear deltoids while reducing bicep involvement.

Supinated Grip (Underhand): Increases the demand on the biceps and can help achieve a deeper contraction in the lower lats