Dépense estimée selon votre poids
Mouvement polyarticulaire · 4 s par répétition
| Répétitions | Dépense estimée |
|---|---|
| 1 | 0,53 kcal |
| 10 | 5,3 kcal |
| 20 | 10,5 kcal |
| 50 | 26,3 kcal |
| 100 | 52,5 kcal |
Estimation à partir des équivalents métaboliques (MET) du Compendium of Physical Activities. La charge, le tempo et la durée des repos font varier le résultat du simple au double : à lire comme un ordre de grandeur, pas comme une mesure.
What the seated row is
The seated row is a horizontal pull done sitting down, chest against a pad or torso held upright. You pull a handle toward your stomach, then let it back under control. It's the go-to movement for building back thickness.
The name says it plainly: you're seated, and you're rowing. In French it's usually called « tirage horizontal assis ». In the gym you'll find two versions: the guided machine with a weight stack, and the cable seated row off a low pulley.
The muscles worked
The seated row hits mainly the mid-back. The lats drive the arm backward. The teres major helps out over the first half of the pull.
- Lats: prime mover, especially with a close grip
- Mid traps and rhomboids: squeezing the shoulder blades together
- Rear delts: dominant with a wide grip
- Biceps and brachialis: elbow flexion, in support
- Spinal erectors: isometric work holding the torso
Grip changes the balance. Overhand and on a seated row wide grip, the upper back and rear shoulder take over. With a close neutral grip, the lats do more.
On a seated row, your back doesn't grow from the number on the stack but from the range you actually control. Lean back 20 degrees and you've shifted half the work into your lower back.
Setting up the seated row machine
A badly set up seated row machine turns the pull into a swing. Three settings matter before your first rep.
Seat height
The handles should line up with the bottom of your sternum. Too high and you pull toward your neck, loading the upper traps. Too low and the shoulder rolls forward.
Chest pad
On pad-supported models, bring the pad forward until your arms are almost straight at the start, without crushing your ribcage. Contact should stay constant through the whole set.
Range of motion
Start with the shoulders slightly stretched forward, pull until your elbows pass your torso, then pause. Two seconds on the way back beats an extra plate. You'll find these cues on video in our catalog of guided programs.
Diverging seated row and Basic Fit machines
The diverging seated row is an independent-arm version where the paths spread apart at the end of the pull. Each arm works on its own, which fixes left-right imbalances. It's the most searched-for model after the standard machine, with around 880 searches a month in France.
At Basic Fit, the seated row basic fit usually means this converging-diverging machine from the Life Fitness range. The principle doesn't change: chest against the pad, elbows close to the body. Matrix machines use the same pattern with a slightly longer range.
Machine or cable: which to pick
The row machine guides the path, the cable leaves it open. Both have their place depending on your level and your goal.
| Criterion | Guided machine | Low pulley |
|---|---|---|
| Torso stability | Yes | No |
| Max load | High | Medium |
| Freedom of movement | Low | High |
| Single-arm work | Depends on model | Yes |
| Beginner-friendly | Yes | No |
The machine works if you're still finding your bearings or want to go heavy safely. The cable gets interesting once you've got scapular retraction down and want to vary the angles.
Where the seated row fits in your session
Put it second or third in your back work, after a vertical pull or a barbell row. Go for 3 to 4 sets of 8 to 12 reps, with 90 seconds of rest. Past 15 reps, your forearms give out before your back does.
To progress, add one rep per session before adding weight. Progress tracking tools keep you from repeating the same set three weeks running. You see exactly where you're stalling, and on which exercise.
Seated row or horizontal row: same thing?
Yes, in everyday use. Seated row is the name printed on the machine; the French « tirage horizontal assis » is the same movement. The confusion comes from the barbell row, also called a horizontal pull, but done standing with the torso bent over.
The practical difference is core work. Standing, your lower back and hamstrings work hard. Seated, the torso is held for you, so the load lands more directly on your back. The two complement each other across a training week.