[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-seated-row-machine":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":43,"createdAt":134,"updatedAt":135},"9ab9085e-1dd6-5a00-a468-b341c2804089","Seated Row Machine","seated-row-machine","Built to add rugged thickness to the back with a padded chest rest that prevents swinging.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fseated-row-machine\u002Fimages\u002Fseated-row-machine_1.webp",[8],null,false,[13,19,25,31,37],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[44,63,81,98,116],{"id":45,"slug":46,"imageUrl":47,"name":48,"description":49,"popularity":50,"aliases":51,"localeName":10,"isCompound":52,"loggingTypes":53,"createdByUserId":10,"isFavorited":11,"primaryCategory":55,"categories":56,"videos":59,"lastSessionSets":60,"createdAt":61,"updatedAt":62},"969367fa-7aec-507d-aa19-6cc2407b5ffd","machine-seated-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fmachine-seated-row\u002Fimages\u002Fmachine-seated-row_1.webp","Machine Seated Row","Adjust the seat and chest pad so the handles are reachable with a neutral spine and shoulders forward but controlled. Plant the feet, brace, and pull the handles toward the ribs by driving the elbows back. Let the shoulder blades retract naturally without shrugging or forcing them together, then extend the arms slowly while keeping the torso supported. The seated row trains the latissimus, rhomboids, trapezius, posterior deltoids, biceps, and forearms; handle and machine geometry influence emphasis. Keep the chest on the pad if provided, avoid using body momentum, and select a grip and range that allow the shoulders to move comfortably.",90,"chestsupported",true,[54],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[57,58],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.485+00:00","2026-08-07T11:03:37.761+00:00",{"id":64,"slug":65,"imageUrl":66,"name":67,"description":68,"popularity":69,"aliases":70,"localeName":10,"isCompound":52,"loggingTypes":71,"createdByUserId":10,"isFavorited":11,"primaryCategory":72,"categories":73,"videos":77,"lastSessionSets":78,"createdAt":79,"updatedAt":80},"44cfd99c-da94-5a13-b587-9a520550b95a","close-neutral-seated-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclose-neutral-seated-row\u002Fimages\u002Fclose-neutral-seated-row_1.webp","Close-Neutral Seated Row","Set the seat and chest support so you can reach the close parallel handles without rounding the back. Grip with palms facing each other, brace, and pull toward the lower ribs or upper waist while keeping the elbows close to the torso. Pause without leaning back, then return the handles slowly and allow the shoulder blades to move forward under control. This neutral-grip row trains the latissimus, mid-back, biceps, brachialis, and forearms; the closer elbow path changes leverage but does not uniquely create “back thickness.” Keep wrists aligned, chest supported, and shoulders away from the ears. Adjust the seat or range if the handles force an awkward wrist or shoulder position.",36,"v grip handle",[54],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[74,75,76],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:27.544+00:00","2026-08-07T11:03:37.778+00:00",{"id":82,"slug":83,"imageUrl":84,"name":85,"description":86,"popularity":69,"aliases":87,"localeName":10,"isCompound":52,"loggingTypes":88,"createdByUserId":10,"isFavorited":11,"primaryCategory":89,"categories":90,"videos":94,"lastSessionSets":95,"createdAt":96,"updatedAt":97},"4d660a81-7463-5080-8c2a-f318337836d1","wide-grip-machine-seated-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fwide-grip-machine-seated-row\u002Fimages\u002Fwide-grip-machine-seated-row_1.webp","Wide-Grip Machine Seated Row","Adjust the machine so the wide handles are reachable while the chest remains supported and spine neutral. Grip evenly, brace, and row by driving the elbows outward and back toward shoulder level or the path set by the machine. Pause with the upper back engaged, then extend the arms slowly without shrugging or bouncing off the stack. The wider elbow path generally increases work for the posterior deltoids, rhomboids, and middle trapezius while the latissimus and biceps still contribute; exact emphasis depends on the handle and machine geometry. Use a width that keeps wrists and shoulders comfortable, and do not force the elbows behind the torso at the finish.","upper back",[54],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[91,92,93],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-06-19T10:35:27.553+00:00","2026-08-07T11:03:37.791+00:00",{"id":99,"slug":100,"imageUrl":101,"name":102,"description":103,"popularity":104,"aliases":105,"localeName":10,"isCompound":52,"loggingTypes":106,"createdByUserId":10,"isFavorited":11,"primaryCategory":107,"categories":108,"videos":112,"lastSessionSets":113,"createdAt":114,"updatedAt":115},"155c415b-3851-5beb-ba56-116cbe35f588","underhand-machine-seated-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Funderhand-machine-seated-row\u002Fimages\u002Funderhand-machine-seated-row_1.webp","Underhand Machine Seated Row","Set the seat and support for a neutral spine, then take a comfortable palms-up grip with wrists aligned to the forearms. Brace and pull the handles toward the waist, keeping the elbows relatively close and shoulders down. Pause without leaning back, then extend the arms under control and let the shoulder blades move naturally. The supinated grip changes elbow-flexor leverage and can make the biceps more noticeable, while the latissimus and mid-back remain primary contributors; claims of isolating the “lower lats” are not well supported. Do not force full supination on a fixed handle, and switch to neutral grip if the wrists, elbows, or shoulders feel strained.",16,"supinated",[54],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[109,110,111],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-06-19T10:35:27.564+00:00","2026-08-07T11:03:37.806+00:00",{"id":117,"slug":118,"imageUrl":119,"name":120,"description":121,"popularity":122,"aliases":123,"localeName":10,"isCompound":52,"loggingTypes":124,"createdByUserId":10,"isFavorited":11,"primaryCategory":125,"categories":126,"videos":130,"lastSessionSets":131,"createdAt":132,"updatedAt":133},"bc8908ae-3cb7-5f5e-b379-f1b41ebf5455","single-arm-machine-seated-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsingle-arm-machine-seated-row\u002Fimages\u002Fsingle-arm-machine-seated-row_1.webp","Single-Arm Machine Seated Row","Adjust the seat and chest pad so one handle is reachable without twisting or rounding, then keep the torso supported and brace. Pull the handle toward the ribs by driving that elbow back. Allow a small natural shoulder-blade movement, but keep the pelvis and chest square unless the machine is designed for rotation. Lower the handle slowly to full controlled reach, then repeat before changing sides. The single-arm row trains the latissimus, mid-back, biceps, and forearm while each side works independently; it can expose performance differences but does not automatically correct them. Match technique and planned volume, avoid torso momentum, and adjust the seat if the fixed path feels awkward.",17,"one unilateral",[54],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[127,128,129],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-06-19T10:35:27.575+00:00","2026-08-07T11:03:37.818+00:00","2026-05-09T00:28:07.538+00:00","2026-06-05T00:31:50.199+00:00"]