Seated rows work different muscles depending on where you pull. Pull the handle low to hit your lats, or pull toward your chest for upper back. Push your hips back on the machine to increase tension.
Oh no, it's not seated row. Here we go. All right, arms off. This is only gentlemen's club stuff here. On a seated row, if I pull my hips back, there's more tension through my upper back. What I advise is pull your bum hole back on the machine. So as I pull, it's all through my upper back and the intended muscle groups. Now if I really want to hit my lats, I'm going to pull it low If I want to hit my upper back, I'm going to pull it to my sternum. So upper back, lats.
