C7 Row Machine
Meet the C7, also known as the seated row machine. This is the machine we use to strengthen the muscles of the upper and middle back, including the trapezius, latissimus dorsi, rhomboids, as well as the elbow flexors, including the biceps. These muscles help support our posture, shoulder stability and everyday movement.
In many conventional gyms, the row movement can be performed with poor technique and too much weight. Over time, this can lead to muscle imbalances and posture problems, particularly for people who spend a long time sitting.
Why back strength is important
Back strength plays an important role to play in long-term health, independence and longevity. Strong back muscles help support the spine, reduce discomfort and enable you to move confidently in daily life. At Kieser, we use the C7 machine to help build functional strength that can support how you move, work and live.
How the C7 works
The C7 machine provides guided movement and controlled resistance, helping you to train with precision and proper form. This builds strength across your whole body, keeping muscles strong and balanced, and helps target muscles that can be underused.
How the C7 can help your back and shoulders
Adding the C7 can help support you during many everyday activities, including:
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sitting at a desk
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driving
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reaching for and carrying objects
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sleeping
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using technology to help reduce neck and upper‑back strain linked to prolonged screen use.
Technique tips
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Be sure to keep your elbows close to your body and move back until you align with the range of motion indicated on your training card
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Ensure that you don’t allow the weight to pull your shoulders forward when coming back to the start position (arms stretched out in front of you). Doing this takes tension off the targeted muscles
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Keep your shoulders low and your torso parallel to the chest pad throughout the exercise
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Remember to keep your wrists in line with your forearms.
