Strength · Horizontal pull · Machine
Machine Row
Machine Row is a strength exercise on a machine that mainly works the upper back, with help from the lats, rear delts and biceps.
How to do it
- Feet on the platform, knees slightly bent
- Sit tall with a neutral back
- Pull the handle to the belly, elbows close and back
- Squeeze the shoulder blades, then let the arms reach forward
In Sets Ahead
Sets Ahead starts you on 3 sets of 8–12 reps with 2:00 rest. When every set reaches 12 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Muscles worked
Mainly
- Upper back
Also
- Lats
- Rear delts
- Biceps
Joints it loads
- Grip and forearms some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of machine row, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.