Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
Preview a first week that includes Machine Row
MySetPlan shows you when to use Machine Row, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Machine rows provide guided horizontal pulling with adjustable resistance. Your chest presses against a pad while you row handles toward your midsection. The supported position eliminates momentum and isolates your back muscles. Beginner-friendly with nowhere to cheat.
When to use it
Use for guided back work for optimal results.
Who it's for
Beginners learning proper exercise technique and form.
Keep your chest glued to the pad throughout—lifting off means you are using body English instead of back strength. Squeeze your shoulder blades together at the end of each rep.
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We slot it into the right day with sets, reps, and progression you can follow.
Adjust seat height on the row machine.
Sit with chest against pad.
Grip handles - this is a common issue that reduces exercise effectiveness.
Pull handles toward your midsection.
Squeeze shoulder blades together.
Return with control.
Great for beginners.
Focus on squeezing back.
Keep chest on pad for optimal results.
Control the negative.
Use machine rows as a beginner introduction to rowing or as a back isolation movement after heavier free weight work. The chest support removes lower back from the equation, making it ideal when your erectors are fatigued.
Lifting off chest pad.
On an upper-body pulling movement like the Machine Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Machine Row makes the movement harder to control and can shift work away from your Latissimus dorsi. Use a load you can move smoothly through the intended range.
Not squeezing at top.
On an upper-body pulling movement like the Machine Row, this mistake can shift work away from your Latissimus dorsi. Keep your torso stable and guide the load through the intended pulling path.
Beginners learning proper exercise technique and form.
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.
MySetPlan places Machine Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan 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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Machine Row
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Frequently Asked Questions About the Machine Row
The Machine Row primarily targets the Latissimus dorsi, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Machine Row include Biceps, Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core, Grip.
Yes, the Machine Row is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners learning proper exercise technique and form. Start with lighter weights to master proper form before progressing.
For the Machine Row, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60-90s. For strength, use 6-8 reps. For muscle growth, perform 10-12 reps. For endurance, complete 12-15 reps.
The Machine Row typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Machine Row include: Seated Cable Row, Dumbbell Row. These exercises target similar muscle groups as the Machine Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.