Machine Row
A guided, chest-supported row that keeps the path fixed so you can push hard with minimal technique demand and no lower-back load.
Muscle activation
- Rhomboids30%
- Lats30%
- Traps15%
- Rear delts15%
- Biceps10%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Adjust the seat so the handles are at mid-chest height.
2. Mid-rep
Squeeze the shoulder blades together at the end.
3. End of the movement
Keep your chest on the pad throughout.
4. Common mistake
Leaning away from the pad to finish reps
Ways to do it
Row on 8 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Adjust the seat so the handles are at mid-chest height.
- 2Set the chest pad so you can reach the handles with arms straight and a slight shoulder stretch.
- 3Sit tall with your chest against the pad and feet planted.
Execution
- 1Pull the handles back, driving the elbows behind your torso.
- 2Squeeze the shoulder blades together at the end.
- 3Keep your chest on the pad throughout.
- 4Return under control until the arms straighten.
Breathing
Breathe out as you row, breathe in as you return.
Tempo
2-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Rhomboids, Lats
Secondary
Traps, Rear delts, Biceps
Key form cues
- Chest on the pad
- Elbows back
- Squeeze the blades
- Control the return
Common mistakes
Leaning away from the pad to finish reps
Stay in contact with the pad and reduce the weight.
Seat too low or high, so the pull feels like a shrug
Set the handles at mid-chest height.
Letting the stack slam between reps
Keep tension at the front and stop just before the plates touch.
Range of motion
From arms straight with shoulder blades forward to elbows behind the torso with blades squeezed.
Variations
Easier
Lighter load with a 2 s squeeze
Harder
Single-arm machine row
At home
Seated band row
Machine / cable
Seated cable row