Muscles Worked
Learn more in the Back training guide →
Primary
Back
Secondary
Biceps
Rear Delts
Highlighted muscles
How To Perform
- 1 Adjust the seat height so the handles are at mid-torso level.
- 2 Sit with chest against the pad. Grip the handles.
- 3 Row back until elbows are behind your torso.
- 4 Return to the start with control.
Form Cues
- ✓ Keep chest against the pad throughout.
- ✓ Squeeze shoulder blades together at the back of the movement.
Common Mistakes
- ✗ Not having the chest pad — without support, momentum takes over.
- ✗ Not reaching full extension between reps.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Machine Row, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Machine Row? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Machine Row should I do?
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for back. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Machine Row target?
Machine Row primarily targets the Back. Secondary muscles include Biceps, Rear Delts.
Is Machine Row good for beginners?
Machine Row is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Machine Row, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.