Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
See how Machine Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-12 reps. Rest 60-90s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Machine Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Machine Row as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Machine Row. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Machine Row is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.