From carrying groceries to crushing deadlifts, your back muscles play a crucial role in nearly every movement. And one of the best tools to build them? The seated row machine. The seated row machine, such as the ultra-durable Body Solid GSRM40 Seated Row Machine, is a go-to piece of equipment for anyone serious about developing thickness and strength in the mid-back. It targets the rhomboids, traps, lats, and rear deltoids, offering a controlled and effective horizontal pulling movement. But to truly build a complete and balanced back, you need more than one exercise in your arsenal. Here are the 5 best exercises to pair with a seated row machine to create a back workout that hits every angle and muscle fibre.
- Lat Pulldown
Muscles Worked: Lats, biceps, rear delts
The perfect vertical complement to the seated row’s horizontal pull, the lat pull down machine builds back width while the seated row machine builds thickness. Use an overhand grip and control each rep to maximize lat engagement.
Why It Pairs Well: Combining vertical and horizontal pulls ensures comprehensive upper-back development, hitting the lats and mid-back from different planes of motion.
- Deadlifts
Muscles Worked: Lower back, glutes, hamstrings, traps
If the seated row is your precision tool, the deadlift is your powerhouse. It targets the entire posterior chain, adding size and raw strength to your back. Start with conventional deadlifts and focus on maintaining a neutral spine.
Why It Pairs Well: Deadlifts develop total-body power and reinforce core strength, setting the foundation for all pulling exercises—including those performed on the seated row machine.
- Dumbbell Reverse Fly
Muscles Worked: Rear delts, traps, rhomboids
This isolation move adds balance to your routine by strengthening the often-neglected rear deltoids and upper traps. Use lighter dumbbells and perform the movement slowly for full control.
Why It Pairs Well: The reverse fly complements the seated row by focusing on posture and shoulder stabilization—critical for injury prevention and a balanced physique.
- Pull-Ups or Assisted Pull-Ups
Muscles Worked: Lats, biceps, core
Few exercises rival the pull-up when it comes to building back width and strength. If you can’t do full bodyweight reps yet, start with an assisted version or use resistance bands.
Why It Pairs Well: Pull-ups emphasize bodyweight control and challenge your grip and core, providing an ideal counterpoint to the guided resistance of the Body Solid GSRM40 Seated Row Machine.
- Straight-Arm Pulldown (Cable)
Muscles Worked: Lats, teres major, triceps
A fantastic isolation exercise for lat development, the straight-arm pulldown keeps tension on the lats throughout the movement. It’s excellent for building the mind-muscle connection and developing back definition.
Why It Pairs Well: It isolates the lats without involving the arms much, making it a perfect finishing move after compound lifts like the seated row.
Sample Back Workout with Seated Row Machine
Here’s how to structure a powerful back session:
- Deadlifts – 4 sets of 5 reps
- Lat Pulldown – 3 sets of 10 reps
- Body Solid GSRM40 Seated Row Machine – 4 sets of 8–10 reps
- Dumbbells Reverse Fly – 3 sets of 12–15 reps
- Straight-Arm Pulldown – 3 sets of 12–15 reps
- Pull-Ups (optional finisher) – 2 sets to failure
Conclusion: Build a Balanced Back with Smart Pairings
The seated row machine is a phenomenal tool for targeting the middle back and improving posture. The Body Solid GSRM40 Seated Row Machine adds comfort, durability, and precision to your training, making it ideal for lifters of all levels. But no single exercise builds a complete back. By pairing your seated rows with exercises that target the upper, lower, and outer back, you create a workout that delivers size, strength, and symmetry. Mix it up, challenge yourself, and give your back the well-rounded attention it deserves. Because a strong back isn’t just built by pulling—it’s built by pulling from every angle.
