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Machine Low Row
A plate-loaded machine row targeting the mid-to-lower lats and rhomboids to build back thickness and strength using a chest-supported setup.
About Exercise
Equipment
Others
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats
Secondary Muscles
Shoulders, Biceps, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
7/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Biceps
4/10Brachialis
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Standard rest for hypertrophy
How to Perform
Adjust seat height so handles align with your midsection. Sit with chest firmly against the pad and feet flat on footrests.
- Grip handles using a neutral grip with arms extended.
- Initiate the pull by driving your elbows back toward your hips.
- Squeeze your shoulder blades together at the peak of the movement.
- Pull until your elbows are slightly behind your torso.
- Control the weight back to the start, feeling a stretch in your lats.
- Maintain chest contact with the pad throughout the entire set.
Coaching Tips
Form Cues
- Drive elbows to hips
- Pinch the shoulder blades
- Hands are hooks
- Chest on pad
Breathing
Inhale as you reach forward and exhale as you pull the handles toward your waist.
Tempo
2-1-1
Range of Motion
Full extension of the arms to a peak contraction where elbows pass the mid-line of the torso.
Safety
Safety Notes
- Ensure seat is locked
- Avoid over-extending the shoulder at the start of the rep
Spotting
Not recommended; use appropriate plate loads for your strength level.
Common Mistakes
- Leaning back off the pad
- Shrugging shoulders upward during pull
- Griping too tight
- Using momentum
When to Avoid
- Acute shoulder impingement
- Severe distal bicep tendonitis
Flexibility Needed
- Shoulder extension
- Scapular retraction
Also known as
Lever Low Row, Iso-Lateral Low Row, Chest Supported Machine Row, Plate Loaded Low Row
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