Machine Row.

How to do it.

1. Step 01

   Sit on the machine with your chest against the pad and feet firmly planted.

2. Step 02

   Grasp the handles with your chosen grip, ensuring a slight bend in your elbows.

3. Step 03

   Pull the handles towards your torso, squeezing your shoulder blades together.

4. Step 04

   Focus on driving your elbows back and engaging your back muscles.

5. Step 05

   Slowly extend your arms back to the starting position, controlling the weight.

6. Step 06

   Allow your shoulder blades to protract slightly for a full stretch.

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.

Questions, answered.

What is the Machine Row?

Compound pulling exercise that primarily targets the lats and rhomboids, with secondary biceps and rear deltoid involvement.

What muscles does the Machine Row work?

The Machine Row primarily works your lats and rhomboids. It also recruits your biceps and rear delts as secondary movers.

What equipment do I need for the Machine Row?

You need a machine to perform the Machine Row.

How many sets and reps should I do for the Machine Row?

A typical prescription for the Machine Row is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Machine Row good for beginners?

Yes. The Machine Row is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.