TETSUMachine Alternating Narrow Grip Seated Row
The Machine Alternating Narrow Grip Seated Row is a leverage machine exercise that primarily targets the upper back, with the biceps and forearms assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Machine Alternating Narrow Grip Seated Row
- Adjust the seat height and footplate position to ensure proper alignment.
- Sit on the machine with your back straight and feet flat on the footplate.
- Grasp the handles with a narrow grip, palms facing each other.
- Keep your chest up and shoulders back throughout the exercise.
- Pull one handle towards your torso while keeping the other handle stationary.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return the handle to the starting position and repeat with the other side.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Machine Alternating Narrow Grip Seated Row work?
The Machine Alternating Narrow Grip Seated Row primarily targets the upper back. The biceps and forearms work as supporting muscles.
What equipment do I need for the Machine Alternating Narrow Grip Seated Row?
You need a leverage machine to perform the Machine Alternating Narrow Grip Seated Row.
How many sets and reps of the Machine Alternating Narrow Grip Seated Row should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Alternating Narrow Grip Seated Row works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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