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Machine Row
PullCompoundMachineBeginner
Muscles worked
Front
Back
LatsBicepsMiddle Back
Instructions
- 1Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
- 2Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- 3Pause at the bottom of the motion, and then slowly return the handles to the starting position. For multiple repetitions, avoid completely returning the weight to the stops to keep tension on the muscles being worked.
About Machine Row
The machine row is a guided horizontal pull done seated with the chest supported against a pad. The fixed path lets you focus on back contraction without worrying about balance. It targets the lats and mid-back, assisted by the biceps.
check_circleBenefits
- check_circleGuided path ideal for learning the rowing motion
- check_circleChest support that protects the lower back
- check_circleFocused back contraction with a stable load
lightbulbExecution tips
- lightbulbKeep the chest pressed against the pad throughout the movement
- lightbulbPull the handles by driving the elbows back
- lightbulbSqueeze the shoulder blades at the end of the pull
- lightbulbRelease slowly to stretch the back without jerking
warningCommon mistakes
- warningLifting the chest off the pad to cheat the weight
- warningPulling with the biceps only without engaging the back
- warningShrugging the shoulders toward the ears during the effort
- warningChoosing too heavy a load that shortens the range
helpFrequently asked questions
Is the machine row good for beginners?expand_more
Yes, the guided path and chest support make it a great choice to safely learn the horizontal pull.
Neutral or pronated grip on the machine row?expand_more
A neutral grip is easier on the wrists and hits the lats well, while pronation targets more of the mid-back.
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