What To Know
- Seated rows mimic the motion of rowing a boat, which is a functional movement that can carry over to other activities.
- If you’re new to weightlifting, a row machine may be a better choice because it’s easier to learn and puts less stress on the lower back.
- If you’re more advanced, seated rows may be a better option because they’re a more compound exercise and allow for a greater range of motion.
When it comes to building a strong and muscular back, two exercises that are often compared are seated rows and row machines. Both exercises target the same muscle groups, but they have some key differences that can make one or the other a better choice for you. In this blog post, we’ll take a closer look at seated rows vs. row machines, discussing their benefits, drawbacks, and which one might be right for you.
Benefits of Seated Rows
- Compound exercise: Seated rows are a compound exercise, meaning they work multiple muscle groups at once. This makes them a very efficient way to build muscle.
- Target multiple muscles: Seated rows primarily target the latissimus dorsi, but they also work the biceps, rear deltoids, and trapezius.
- Functional movement: Seated rows mimic the motion of rowing a boat, which is a functional movement that can carry over to other activities.
- Adjustable resistance: Most seated row machines allow you to adjust the resistance, so you can tailor the exercise to your fitness level.
- Can be done with different grips: Seated rows can be performed with different grips, such as overhand, underhand, and neutral-grip, which allows you to target different muscle groups.
Drawbacks of Seated Rows
- Can be difficult to master: Seated rows can be a challenging exercise to master, especially if you’re new to weightlifting. It’s important to focus on proper form to avoid injury.
- May not be suitable for everyone: Seated rows can put stress on the lower back, so they may not be suitable for people with back injuries.
- Limited range of motion: Seated rows have a limited range of motion compared to other rowing exercises, such as barbell rows.
Benefits of Row Machines
- Easier to learn: Row machines are generally easier to learn than seated rows, making them a good option for beginners.
- Less stress on the lower back: Row machines put less stress on the lower back than seated rows, making them a safer option for people with back injuries.
- Greater range of motion: Row machines typically have a greater range of motion than seated rows, allowing for a more complete workout.
- Can be used for unilateral exercises: Some row machines allow you to perform unilateral exercises, which can help to correct muscle imbalances.
- Variety of exercises: Row machines can be used for a variety of exercises, such as rows, pulldowns, and face pulls.
Drawbacks of Row Machines
- Less compound: Row machines are not as compound as seated rows, meaning they work fewer muscle groups.
- May not be as challenging: Row machines may not be as challenging as seated rows, especially for advanced lifters.
- Can be expensive: Row machines can be expensive, especially high-quality models.
Which is Right for You?
The best exercise for you depends on your individual fitness level, goals, and preferences. If you’re new to weightlifting, a row machine may be a better choice because it’s easier to learn and puts less stress on the lower back. If you’re more advanced, seated rows may be a better option because they’re a more compound exercise and allow for a greater range of motion. Ultimately, the best way to decide which exercise is right for you is to try both and see which one you prefer.
Tips for Performing Seated Rows and Row Machines
- Maintain proper form: It’s important to focus on proper form when performing seated rows and row machines. Keep your back straight, chest up, and core engaged.
- Use a weight that challenges you: Choose a weight that is challenging but allows you to maintain good form.
- Control the movement: Don’t swing the weight or use momentum. Control the movement throughout the entire range of motion.
- Breathe properly: Exhale as you pull the weight towards you and inhale as you return to the starting position.
- Rest adequately: Allow your muscles to rest adequately between sets. This will help you to avoid fatigue and injury.
In a nutshell
Seated rows and row machines are both effective exercises for building a strong and muscular back. The best exercise for you depends on your individual fitness level, goals, and preferences. If you’re not sure which exercise is right for you, talk to a personal trainer.
What You Need to Learn
Q: What is the difference between seated rows and row machines?
A: Seated rows are a compound exercise that targets multiple muscle groups, while row machines are a less compound exercise that targets fewer muscle groups. Seated rows also have a more limited range of motion than row machines.
Q: Which exercise is better for building muscle?
A: Seated rows are a more compound exercise, so they are better for building muscle. However, row machines may be a better option for beginners or people with back injuries.
Q: How often should I perform seated rows or row machines?
A: You can perform seated rows or row machines 2-3 times per week. Allow your muscles to rest adequately between workouts.
