Machine Row tutorial
The machine row is a compound exercise for the mid-back muscles. The chest support and fixed path let you focus on pulling and squeezing the shoulder blades.
How to perform
- Adjust the seat so your chest rests on the pad and the handles are within reach.
- Grab the handles and extend your arms fully so your shoulder blades spread.
- Pull your shoulder blades back and bring the handles toward your body.
- Keep your elbows close to your sides and do not swing your torso.
- Hold the squeeze briefly at the end of the pull.
- Return slowly until your arms are straight and your shoulder blades stretch forward.
Breathing: Exhale as you pull the handles and inhale as you return.
Key tips
- Start by moving the shoulder blades, then bend the elbows.
- Keep your chest on the pad and your neck neutral.
- Make the return slower than the pull.
Common mistakes
- Shrugging the shoulders toward the ears.
- Pulling with the arms without engaging the back.
- Lifting the chest off the pad and swinging.
Safety: Choose a weight that lets you keep a stable spine. If you have back or shoulder pain, reduce the range of motion.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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