How to do a Machine Row

Authored by Fitbod

About Machine Row

Sets Logged
1,574,713
Popularity Rank
69th
Difficulty
Beginner
Back Strength
95 mSCORE 7th
Equipment Required
  • Photo of Row Machine
    Row Machine
Primary Muscles
Secondary Muscles

Instructions: How To

Like other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.

  1. Sit upright in a row machine with your chest pressed against the support pad.
  2. Grab ahold of the handles in either an overhand or neutral grip.
  3. Brace your core to keep your spine upright and neutral.
  4. Keep your shoulders relaxed as you flex your elbows past your sides at a 45 degree angle from your torso until the handles reach your torso.
  5. Return the bar to the starting position.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

  • Over Recruiting Biceps

    While your biceps should be involved, you should be feeling a majority of the tension in your back. Try focusing on driving your elbow back instead of bringing the weight towards your chest. This mindset shift will help you recruit the proper muscle groups for this exercise.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    45
    lbs
    55
    lbs

Enter your stats to calculate your Reps & Weight