Machine Row

Type: Compound Muscle: Upper Back Equipment: Machine

A machine-based exercise that targets the back muscles.

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+Builds upper-back pulling strength
+Provides stable resistance path
–Less balance and core demand
–Fixed path may not suit everyone

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat and chest pad so handles are at mid-torso level
Plant feet, chest against pad, spine neutral, core braced
Grip the handles with wrists straight and shoulders down
Start by pulling shoulder blades back (retract) before bending the elbows
Pull elbows toward your sides until handles reach your ribs; squeeze your back
Lower the weight slowly, keeping control and shoulders packed
Keep chest on the pad; don’t shrug or arch your lower back
Breathe out as you pull, breathe in as you return