Machine Row
Machine Row is a strength - machine horizontal pull exercise involving Rhomboids and middle trapezius, Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rhomboids and middle trapezius, Latissimus dorsi
- Secondary muscles
- Biceps brachii, Posterior deltoid
- Exercise type
- Strength - machine horizontal pull
Exercise technique
- Seat
Adjust seat height so the handles align with your lower chest.
- Support
Set the chest pad at a distance that allows your arms to reach forward.
- Grip
Grip the handles evenly and plant your feet on the floor.
- Pull
Drive your elbows backward along the machine path.
- Finish
Draw your shoulder blades together without leaving the pad.
- Lengthen
Slowly resist the handles as they pull you forward.
- Breathing
Exhale on the pull and inhale on the return without losing chest contact.
Key technique points
- Fully seat the adjustment pin.
- Maintain balanced chest-pad contact.
- Do not force a different machine-arm path.
- Keep your wrists straight.
- Keep your elbows aligned with the pull.
- Bring the plates together quietly.
Common mistakes
Lifting off the pad
Do not lengthen the pull by arching your lower back and lifting your chest from the support.
Incorrect seating
Do not sit so low that the handles pull your shoulders upward.
Pulling with the wrists
Do not bring the handles closer by curling your wrists.
Rolling the shoulders forward
Do not force your elbows unnecessarily far back at the finish and roll your shoulders forward.
Releasing the return
Do not let the machine arms suddenly pull you forward.
Moving the feet
Do not repeatedly change foot support to add leg drive to the pull.
Frequently asked questions
Machine Row: why is “Lifting off the pad” a mistake?
Do not lengthen the pull by arching your lower back and lifting your chest from the support.
Machine Row: why is “Incorrect seating” a mistake?
Do not sit so low that the handles pull your shoulders upward.
Machine Row: why is “Pulling with the wrists” a mistake?
Do not bring the handles closer by curling your wrists.
Machine Row: why is “Rolling the shoulders forward” a mistake?
Do not force your elbows unnecessarily far back at the finish and roll your shoulders forward.
Machine Row: why is “Releasing the return” a mistake?
Do not let the machine arms suddenly pull you forward.
Machine Row: why is “Moving the feet” a mistake?
Do not repeatedly change foot support to add leg drive to the pull.
What should I focus on when doing Machine Row?
Fully seat the adjustment pin. Maintain balanced chest-pad contact. Do not force a different machine-arm path. Keep your wrists straight. Keep your elbows aligned with the pull. Bring the plates together quietly.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.