Exercise library · Back
Machine Row.
Compound pulling exercise that primarily targets the lats and rhomboids, with secondary biceps and rear deltoid involvement.
BeginnerMachine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Lats · Rhomboids
Secondary
Biceps · Rear delts
The play-by-play
How to do it.
- Step 01
Sit on the machine with your chest against the pad and feet firmly planted.
- Step 02
Grasp the handles with your chosen grip, ensuring a slight bend in your elbows.
- Step 03
Pull the handles towards your torso, squeezing your shoulder blades together.
- Step 04
Focus on driving your elbows back and engaging your back muscles.
- Step 05
Slowly extend your arms back to the starting position, controlling the weight.
- Step 06
Allow your shoulder blades to protract slightly for a full stretch.
What separates good from great
Pro cues.
Avoid shrugging your shoulders towards your ears during the pull.
Maintain a stable torso and avoid excessive rocking.
Focus on the mind-muscle connection with your back muscles.