Machine Row
- Main muscle
- Back
- Also works
- Biceps, Shoulders
- Difficulty
- Beginner
- Movement
- Horizontal pull · Multi-joint
Equipment
- Seated row
How to do it
- Set the seat so the handles are at chest height, adjust the chest pad so your arms just reach, and pick a weight.
- Sit with your chest against the pad and hold both handles.
- Pull the handles toward your body, squeezing your shoulder blades together.
- Slowly straighten your arms without letting the weight stack touch down.
Beginner tip: Keep your chest on the pad and squeeze your shoulder blades each pull.