Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Machine Row
Back · Machine · Primary muscle: Latissimus Dorsi
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo2-1-2
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Adjust the seat and chest pad so the handles align comfortably and your torso is securely supported.
- Sit with your feet supported, chest lifted against the pad, core braced, and hands gripping the handles.
- Begin with your arms extended while keeping your shoulders controlled and spine neutral.
- Drive your elbows backward and pull the handles toward your torso without leaning away from the pad.
- Squeeze your shoulder blades together briefly without shrugging.
- Extend your arms slowly to the starting position, then repeat without allowing the weight stack to slam.
Muscle focus
Muscles
Primary: Latissimus Dorsi
Coaching
Tips
- Set the seat so you can keep your chest supported throughout the full pull.
- Think about moving your elbows behind you rather than pulling only with your hands.
- Keep your shoulders down and away from your ears.
- Control the return until your arms are extended without losing torso position.
Technique check
Common mistakes
- Using excessive torso momentum or lifting away from the chest pad.
- Shrugging the shoulders during the pull.
- Pulling mainly with the arms instead of driving the elbows backward.
- Using too much weight to maintain a controlled range.
- Shortening the pull or failing to extend the arms under control.
- Rounding the back excessively at the starting position.
- Releasing the handles too quickly or slamming the weight stack.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes