Back · Compound

Machine Row

A chest-supported machine row that is easy to learn and safe to push hard.

MAIN MUSCLE
Upper back, Lats
ALSO WORKS
Rhomboids, Biceps, Rear delts
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Adjust the seat so the handles line up with your mid-chest.

  2. Place your chest on the pad and grip the handles.

  3. Pull the handles back until the elbows pass the torso.

  4. Return slowly to a full stretch.

COMMON MISTAKES

  • Jerking the weight with the lower back; keep the torso still and pull with the back.
  • Shrugging at the top; drive the elbows back toward the hips instead.
  • Cutting the stretch short; let the shoulder blades move forward under control.

TIPS

  • Lead with the elbows and pause for a second with the blades squeezed.

QUESTIONS

Which muscles does Machine Row work?

The main muscle is Upper back, Lats. It also works Rhomboids, Biceps, Rear delts.

How many reps should I do?

FORGE suggests 10-12 reps for Machine Row. The app adjusts sets and reps to your goal and level.

What can I do instead of Machine Row?

These train the same muscles: Seated Cable Row, Chest-Supported Dumbbell Row, Inverted Row.