Machine Row
Primary
Back
Secondary
Biceps, Rear deltoids
Equipment
Machine
Difficulty
Beginner
Type
Pull
Machine Row
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Muscles worked: Machine Row
Also targets: Biceps,
Want Machine Row in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Machine Row
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.
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
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Keep chest on pad.
- Control movement.