🚣 Seated Row Form Guide
Build a strong, sculpted back.
SportsReflector AI analyzes your seated row form by tracking key body landmarks including your spine, shoulders, elbows, and hips. We monitor your torso angle for excessive rocking, elbow path for optimal lat engagement, and full range of motion to ensure proper muscle activation. Metrics tracked include spinal flexion/extension, shoulder retraction, and hip stability.
Primary Muscles
Latissimus Dorsi
Equipment
Cable Machine with Seated Row Attachment
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Seated Row
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Seated Row session gets an overall form score plus category-level scoring for each metric above.
4 Seated Row Mistakes AI Catches
These are the most common Seated Row form errors — and the ones most likely to cause injury or limit your progress.
Using momentum from your lower back and hips to pull the weight, rather than isolating the back muscles. This reduces the effectiveness of the exercise on the lats and can place undue stress on the lumbar spine, increasing the risk of lower back pain or injury.
Fix: Maintain a stable, upright torso throughout the movement. Focus on initiating the pull with your back muscles, keeping your core engaged. Reduce the weight if necessary to control the movement.
Elevating the shoulders towards the ears during the pull. This over-activates the upper trapezius muscles and reduces the engagement of the lats and rhomboids, leading to an inefficient back workout and potential neck/shoulder tension.
Fix: Keep your shoulders depressed and retracted away from your ears. Focus on pulling your shoulder blades down and back as you initiate the row.
Not fully extending the arms at the start or not fully retracting the shoulder blades at the end of the movement. This limits muscle activation and prevents full development of the target muscles, reducing the exercise's overall effectiveness.
Fix: Allow your arms to fully extend forward, feeling a stretch in your lats. At the peak of the contraction, squeeze your shoulder blades together, ensuring your elbows travel past your torso.
Allowing the elbows to move wide and away from the body during the pull. This shifts emphasis from the lats to the posterior deltoids and biceps, reducing the desired back thickness and width development.
Fix: Keep your elbows tucked relatively close to your sides, aiming to pull them directly backward. Imagine driving your elbows towards your hips.
Muscles Worked
Get Your Seated Row Form Score
Record your Seated Row on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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Frequently Asked Questions
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