Seated row machine

With a padded seat, footplates and handles attached to a cable or lever, the seated row machine gives you a supported way to practise pulling. You sit upright, brace your feet and draw the handles towards you. The movement feels guided and steady, while the adjustable resistance lets you start gently and build confidence.

You use it to strengthen your upper and middle back, shoulders and arms, while your stomach and lower back help you stay upright. Its fixed path can make the rowing motion easier to learn than using dumbbells. Different handles may let you pull with your hands close together or farther apart for comfortable variety.

It suits you if you want approachable strength training with plenty of support, especially if balancing equipment feels awkward. Most machines are simple to adjust by changing the seat position and resistance. They take up substantial floor space, so they are more common in gyms than homes. A resistance band anchored securely around a sturdy support offers a compact alternative.