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Machine Row

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Machine Row
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Seated Machine Row
Primary muscle • Middle Back • Beginner
3×10–12
How to do it
  1. Sit with chest against pad, feet flat, grasp handles pronated.
  2. Pull handles toward torso until elbows past body.
  3. Squeeze mid-back without shrugging.
  4. Return slowly to stretch without losing chest contact.
Breathing: Exhale pull, inhale return.
Tip: Drive elbows, not hands.
Avoid: Jerking with lower back
Wide-Grip Row
Primary muscle • Upper Back • Intermediate
3×10–12
How to do it
  1. Use wide bar on row station, grip wider than shoulders.
  2. Pull wide to upper ribs, elbows out ~45°.
  3. Focus squeeze between shoulder blades.
  4. Control return; keep shoulders down.
Breathing: Exhale on pull.
Tip: Targets upper back/rhomboids more.
Avoid: Pulling too high to neck
Close-Grip Row
Primary muscle • Middle Back • Beginner
3×10–12
How to do it
  1. Use close/neutral handle, palms facing each other.
  2. Pull to lower ribs keeping elbows tight to sides.
  3. Squeeze lats and mid-back.
  4. Extend with control.
Breathing: Exhale pull, inhale extend.
Tip: Elbows stay close — bias lats.
Avoid: Leaning far back to shorten range
Single-Arm Row
Primary muscle • Lats • Intermediate
3×10–12 per arm
How to do it
  1. Use single D-handle, stagger stance or sit sideways.
  2. Brace core, pull handle to hip, elbow driving back.
  3. Avoid rotating torso; keep hips square.
  4. Lower slowly; switch arms.
Breathing: Exhale on pull.
Tip: Great for side-to-side balance.
Avoid: Twisting hips to assist
Machine Details
  • Equipment: Machine Row
  • Type: Selectorized Back Machine
  • Difficulty: Beginner — Intermediate
  • Focus Muscles: Lats, Rhomboids, Middle Back
  • Auxiliary Muscles: Biceps, Rear Delts, Forearms
Quick Tips
  1. Keep your chest against the pad and your spine neutral throughout the pull.
  2. Drive your elbows back instead of shrugging your shoulders up.
  3. Control the return phase so the weight stack does not slam down.
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