Back
Machine Row
3 × 10–12 · Beginner · Machine
How to do it
- Set the chest pad so it supports your sternum with your arms reaching the handles comfortably.
- Sit tall, brace against the pad, and take the handles.
- Pull your elbows back until your hands reach your ribs, squeezing your shoulder blades together.
- Return slowly until your arms are straight without letting your chest leave the pad.
Coach tip: The chest pad is the point: it lets you row hard without your lower back doing the work.
About this exercise
A strong back is the engine of every pull — and the brace behind your heaviest lifts. This movement trains the muscles that pull your shoulder blades down and back, building the posture and upper-body strength that carry over to rows, deadlifts and pull-ups.
Primary muscles
Latissimus dorsi, rhomboids, trapezius
Also working
Biceps, rear deltoids, forearms, spinal erectors
Common mistakes
- Swinging or jerking the weight with momentum instead of muscle
- Shrugging the shoulders up instead of driving the elbows down and back
- Letting the lower back round as the weight gets heavy
Form & safety — Keep your spine neutral and your ribs down throughout. If you have to throw your whole body into a rep, the load is too heavy — drop it and own the full range of motion.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.