Machine Row
- Pro
- Beginner
- Gym
The machine row seats you with your chest against a support pad and your feet planted, then you pull the handles back past your ribs while keeping your chest tall. Pulling from a braced position trains the upper back, lats and biceps with less balance demand than a cable or band row. Beginners use it in the gym for weight and reps, most often as a main lift.
- Muscles
- Upper back, Lats, Biceps
- Equipment
- Machine
- Logged as
- Weight and reps
How to
- Sit with your chest against the pad, feet planted.
- Grip the handles with straight arms.
- Pull your elbows back past your ribs, chest tall.
- Squeeze your shoulder blades, then return slowly.
Form cues
- Exhale as you pull the handles back.
- Feel your upper back doing the work.
- Keep your torso still, don't lean back.
Common mistakes
- Chest lifts off the pad to heave weight. Press your chest into the pad and pull smoothly.
- Shoulders shrug instead of blades squeezing. Drop your shoulders and pull your blades together.
- Arms snap back fast between reps. Extend your arms slowly under control.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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