How to do Machine Row
- Main muscle
- Upper back
- Equipment
- Machine
- Level
- Beginner
- Type
- Strength
How to do it
- 1
Load 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.
- 2
Pull the handles towards your torso, retracting your shoulder blades as you flex the elbow.
- 3
Pause 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.
This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.
Similar exercises
Barbell Bent-over Row
Upper back · Barbell
Seated Cable Row
Upper back · Cable
T-Bar Row
Upper back · Barbell
Band Pull-Apart
Upper back · Resistance band
Chest-Supported Dumbbell Row
Upper back · Dumbbell
Inverted Row
Upper back · Bodyweight
Reverse Grip Bent-Over Rows
Upper back · Barbell
Suspended Row
Upper back · Other
Ready-made programs with this exercise
Gyms and trainers on GamGym can import these programs as their own templates and assign them to members.
- Workout program
50+ Low-Impact 3 Days
Joint-friendly machine and dumbbell work plus balance and posture drills. Aims to keep muscle and everyday strength (standing up, carrying, stairs). If only two days are possible, do A and B.
General health · Beginner · Gym · 3 days a week · 8 weeks
- Workout program
Machine-Based Starter 3 Days (New Member)
For first-time gym members. Mostly machines, whose fixed path makes them easy and safe to learn. After four to six weeks it sets up the move to a free-weight full-body plan.
General health · Beginner · Gym · 3 days a week · 6 weeks