Seated Machine Row
Comprehensive biomechanics and technique cues to execute Seated Machine Row with joint safety, maximal activation of the Lats / Rhomboids, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Máquina de Remada Sentada
Máquina com apoio de peito, assento regulável e empunhaduras horizontais para remada guiada.
Braços na altura do meio do peito, alcançando as empunhaduras sem curvar os ombros.
Ajuste a distância para o braço estender por completo sem o peito descolar.
A carga da máquina difere da remada com barra ou halter; registre o peso próprio.
- •Peito firme no apoio e ombros longe das orelhas.
- •Puxe levando os cotovelos para trás, juntando as escápulas.
- •Volte devagar até estender os braços, sem soltar o peso.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Adjust the seat height and machine pads (Remada Sentada) to align the rotation axes with your joint.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Lats / Rhomboids, moving the load smoothly without jerky momentum.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Inverted row on a table/TRX or pull-up bar.
Machine indicated: Remada Sentada