Plated Loaded Seated Row Machine
The Plated Loaded Seated Row Machine is a machine exercise that primarily targets the upper back, with assistance from the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Plated Loaded Seated Row Machine
- 1Sit on the machine with your chest gently against the pad, feet on the platform, and grab the handles with straight arms while keeping your back tall and shoulders relaxed away from your ears.
- 2Pull the handles toward your lower ribs by driving your elbows back, squeeze your back muscles for a moment, then slowly straighten your arms again, breathing out as you pull and in as you return to the start.
Coach tips
- Keep your chest up and avoid rounding your back or shrugging your shoulders toward your ears.
- Drive your elbows back close to your body instead of pulling with just your hands to really feel your mid-back working.
- Control the weight on the way back in; don’t let it slam or pull you forward.
Train upper back smarter
One rep, one set. Hypro turns the Plated Loaded Seated Row Machine into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Plated Loaded Seated Row Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much upper back you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Plated Loaded Seated Row Machine fits right into proven hypertrophy and strength templates.
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