Machine Row
EquipmentRow Machine
TypeCompound
DifficultyBeginner
Primary:Upper Back
Secondary:Biceps, Traps, Rear Delts
Tertiary:Forearms, Chest
Stabilizer:Core
📋 How to Perform
- Load the row machine and set the seat so the top of the chest pad sits at your upper chest.
- Sit down and grasp the handles with a neutral grip, arms straight.
- Keep your chest on the pad, eyes forward, and elbows close to your sides.
- Pull the handles back as far as you can, driving your elbows behind you.
- Pause and squeeze your shoulder blades together.
- Return slowly to the start without letting the weight drop.
- Repeat for the desired number of reps.
⚠️ Common Mistakes to Avoid
- Lifting the chest off the pad to pull, which turns the row into a lean-back with momentum.
- Letting one handle lead on an independent-arm machine, which twists the torso and hides a weaker side.
- Letting the weight drop on the return, which skips the lowering work and bangs the plates together.
