Exercise guide
Machine Seated Row (plate loaded)
The plate-loaded Machine Seated Row trains the middle back and lats as the handles move toward the torso. The biceps assist, while the machine support reduces the balance demand of unsupported rows.
Training context
Benefits of the Plate-Loaded Seated Row
The machine provides a repeatable pulling path and may allow independent movement of each arm. Chest-supported versions make it easier to limit torso momentum.
Handle shape and machine design influence the elbow path. Use the grip that allows the shoulders, wrists, and elbows to remain comfortable.
Technique overview
Pull the elbows back without rocking
Begin with the arms extended and torso supported according to the machine design. Pull the handles toward the body while retracting the shoulder blades. Pause briefly, then extend the arms slowly without allowing the plates to strike the stops.
Treat this as an overview and use a range, pace, and setup you can control.