EGYM Seated Row

How to perform it

1. 1Preparation and positioning. Check the profile/setup, sit down, feet firm, chest controlled against the pad, close the handles symmetrically. Read the display/mode before the set.
2. 2Starting position. Arms extended, shoulder blades gliding forward under control, without letting the shoulder joint hang passively. Back/pelvis stay in the machine's position.
3. 3Concentric phase. Pull the elbows back toward the ribs/hips. The shoulder blades retract under control; don't use the chest pad as a pivot point. Follow the curve evenly.
4. 4End position / lockout. A brief, controlled end position — no exaggerated elbow pull-back, shrug, or shoulder protraction.
5. 5Eccentric phase. Extend the arms over 2–4 seconds or as guided by the mode, letting the shoulder blades move forward under control. Anticipate a phase-dependent load change in Negative/Adaptive mode.
6. 6Breathing and bracing. Exhale on the pull, inhale on the return; the chest pad shouldn't restrict breathing.
7. 7Valid rep. The digital registration plus stable pad contact, a full defined range, symmetric handles/elbows, and no torso movement.

Common mistakes

• Wrong pad/seat setup

  Fix: Confirm manually before every set instead of trusting the auto-setting.

• Chest coming off the pad

  Fix: Reduce the load and keep contact.

• Chasing the curve instead of form

  Fix: Move evenly, form first.

• Not understanding the mode

  Fix: Have it explained, or use the simplest mode.

Safety

• Shoulder: extension/retraction range — use a cleared range of motion.
• Older adults: guided and chest-supported, but entry and pad comfort still need review.
• Cardiovascular concerns: usually low system load, but confirm intensity/breathing comfort.
• Reduced bone density: pulling load through the device — get professional clearance.

Progressions & alternatives

• regressionSeated Cable Row— A classic cable alternative if the EGYM device or software isn't available.
• progressionOne-arm Dumbbell Row— A unilateral, freely stabilized option for a torso/grip goal.
• alternativeSeated Cable Row— Free shoulder-blade movement without a chest pad, depending on preference or geometry.
• prerequisiteOne-arm Dumbbell Row— Builds the target muscles first — the free anti-rotation demand is checked separately.