Machine Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your back, the Machine Row is a solid beginner-level pulling movement in the compound category. Use for guided back work for optimal results.
Everything You Need to Know About the Machine Row
The Machine Row is a good for beginners exercise that targets your Latissimus dorsi and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for guided back work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners learning proper exercise technique and form. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Machine Row
Primary
Secondary
Stabilizers
Machine Row form guide
- 1
Adjust seat height on the row machine.
- 2
Sit with chest against pad.
- 3
Grip handles - this is a common issue that reduces exercise effectiveness.
- 4
Pull handles toward your midsection.
- 5
Squeeze shoulder blades together.
- 6
Return with control.
What are the best tips for the Machine Row?
Great for beginners.
Focus on squeezing back.
Keep chest on pad for optimal results.
Control the negative.
What are common Machine Row mistakes to avoid?
Lifting off chest pad.
On pulling movements like the Machine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Machine Row takes work away from your Latissimus dorsi and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not squeezing at top.
On pulling movements like the Machine Row, this mistake typically means your arms are doing work that should come from your Latissimus dorsi. Initiate every rep by engaging your Latissimus dorsi first, then let your arms follow.
Is the Machine Row right for you?
Beginners learning proper exercise technique and form.
How to Program the Machine Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60-90s.
What are good alternatives to the Machine Row?
Other Variations
- Hammer Strength Row
- Plate-Loaded Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Machine Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep chest on pad.
- Control movement.