Machine Row

The machine row is an upper body back exercise that primarily targets the latissimus dorsi. To a lesser degree, it also works the rhomboids and the biceps.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Machine Row is a staple exercise in resistance training programs, particularly for those aiming to enhance hypertrophy and strength in the upper back muscles. Utilizing a seated row machine, this exercise provides a controlled and stable environment to target the latissimus dorsi, rhomboids, trapezius, and biceps, making it an excellent choice for both beginners and advanced lifters. The machine's guided motion helps maintain proper form, reducing the risk of injury while allowing for progressive overload, which is crucial for muscle growth. By incorporating the Machine Row into your routine, you can effectively develop a thicker, stronger back, contributing to improved posture and overall upper body strength.

Execution

How to Perform the Machine Row

Setup

  1. Adjust the seat height so that the chest pad is positioned at the middle of your chest.
  2. Set the appropriate weight on the machine, ensuring it is challenging but manageable.
  3. Sit down on the machine and place your feet flat on the floor or on the footrests, if provided.
  4. Grasp the handles with a neutral grip (palms facing each other) or pronated grip (palms facing down), depending on the machine design.
  5. Ensure your chest is firmly pressed against the chest pad and your back is straight.

Execution

  1. Begin by engaging your core and keeping your spine neutral.
  2. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows.
  3. Focus on squeezing your back muscles as you pull the handles in, keeping your elbows close to your body.
  4. Continue pulling until the handles are close to your torso, or you feel a full contraction in your back muscles.
  5. Pause briefly at the top of the movement, maintaining the contraction in your back.

Finishing

  1. Slowly extend your arms and return the handles to the starting position in a controlled manner.
  2. Ensure you maintain tension in your back muscles throughout the movement.
  3. Repeat for the desired number of repetitions.
  4. Once finished, carefully release the handles and step away from the machine.

Discover More Back Exercises

There are many other back exercises that you can use in your training

Seated Cable Row Bent-Over Barbell Row Chinups Cross Body Pulldown Pulldown Pull-Ups Single-Arm Lat Pulldowns Single-Arm Dumbbell Rows T- Bar Rows Inverted Rows Meadows Rows Pendlay Rows Chest Supported Rows Seal Rows Landmine Rows Cable Rows with V-Bar Wide-Grip Pulldowns Close-Grip Pulldowns Straight-Arm Pulldowns Dumbbell Pullovers Rack Pulls Deadlifts Deficit Deadlifts