Machine Row
Back
Weight & Reps
Machine
Machine rows provide a guided rowing motion with chest support, eliminating the need for core stabilization. This allows you to focus entirely on back contraction with controlled form.
How to Do Machine Row
- Adjust the chest pad so your arms can fully extend to get a complete lat stretch
- Press your chest firmly into the pad throughout the entire movement
- Pull the handles to your lower ribcage, squeezing your shoulder blades together
- Return to full extension slowly — don't let the weight stack slam between reps
Form Cues
- Adjust the chest pad so your arms can fully extend to get a complete lat stretch
- Press your chest firmly into the pad throughout the entire movement
- Pull the handles to your lower ribcage, squeezing your shoulder blades together
- Return to full extension slowly — don't let the weight stack slam between reps
Common Mistakes to Avoid
- Pulling your chest off the pad to use momentum, defeating the purpose of the machine
- Shrugging your shoulders up instead of keeping them depressed while rowing
- Using too narrow or too wide a grip — experiment with handle positions to find what hits your lats best
Muscles Worked
Primary
Latissimus Dorsi
Rhomboids
Trapezius (Middle)
Secondary
Biceps Brachii
Rear Deltoid
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the machine row work?
The machine row targets the latissimus dorsi, rhomboids, and middle trapezius, with secondary engagement from the biceps and rear deltoids.
How much should a beginner machine row?
Beginners typically start at 40-70 lbs (18-32 kg) on the machine row. The chest support means you don't need core strength to stabilize, so you can focus purely on back contraction.
Machine row vs barbell row — which is better?
Barbell rows build more functional strength and core stability, while machine rows isolate the back with zero lower back fatigue. Machine rows are ideal for back isolation, especially at the end of a workout when your lower back is already fatigued.
Watch Form Guide on YouTube
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Track Machine Row in IronStreak
Track your Machine Row progress privately — all data stays on your device. No account required. Free on iOS.