Machine Row
Auto DetectedA machine-based horizontal pull that targets the lats and traps to build back thickness; commonly performed with a neutral grip for hypertrophy.
About Exercise
Equipment
Row Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lats, Traps
Secondary Muscles
Biceps, Forearms, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Traps
8/10Mid Traps, Lower Traps
Shoulders
7/10Rear Delts
Biceps
5/10Forearms
3/10Flexors
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat height so the chest pad aligns with your mid-chest. Place feet firmly on the platform and grasp the handles with a neutral grip.
- Sit tall with your chest pressed firmly against the pad.
- Drive your elbows back past your torso.
- Squeeze your shoulder blades together at the peak of the movement.
- Pause briefly to maximize back contraction.
- Slowly extend your arms forward to the starting position.
- Allow your shoulders to protract slightly at the end for a full stretch.
Coaching Tips
Form Cues
- Drive elbows back
- Chest against pad
- Squeeze shoulder blades
- Shoulders down
- Control the return
Breathing
Exhale as you pull the handles toward you; inhale as you extend your arms forward.
Tempo
3-1-1
Range of Motion
Full extension of arms to handles touching the abdomen or chest pad.
Safety
Safety Notes
- Keep your chest in contact with the pad to protect the lower back.
- Avoid hyperextending the spine at the end of the pull.
Spotting
Not recommended; use the machine's weight stack pin to adjust load safely.
Common Mistakes
- Leaning back excessively
- Shrugging shoulders up
- Using momentum to jerk weight
- Rounding the lower back
When to Avoid
- Acute shoulder impingement
- Lower back pain
Flexibility Needed
- Adequate shoulder flexion
- Thoracic mobility for retraction
Build Up First
- Basic seated posture
- Grip strength competency
Also known as
Seated Row Machine, Cable Seated Row, Low Row, Horizontal Machine Row
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