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Machine Row


Machine Row

Table of Contents

Exercise Description

Main Target Muscles

Upper Back

Secondary Target Muscles

Biceps, Lats 

Workout Type

Strength Training 

Gym Gear


Fitness Level




Power Move 


Target Muscle: Upper Back

Machine Row Overview

This is a simple yet challenging workout that can provide a number of benefits for both the mind and body. Machine row is an excellent way to build strength and muscle mass. In addition, it can help to improve posture and flexibility. 

Additionally, machine row is a low-impact exercise that is easy on the joints, making it ideal for those with joint problems or injuries. And because machine row can be done at your own pace, it’s perfect for beginners or those looking for a more relaxed workout.

How to Do

  1. Sit in a rowing machine with your feet shoulder-width apart, and your knees bent at 90 degrees.
  2. Grip the handles of the rowing machine with your hands and pull them towards your chest, keeping your elbows close to your body.
  3. Slowly pull the handles as far back as you can
  4. Squeeze the shoulder blades to return to the starting position and repeat.

Exercise Tips

  1. Use a lightweight at first so that you can get used to the motion. As you get stronger, you can increase your weight.
  2. Keep your back straight and avoid rounding your shoulders.
  3. Squeeze your shoulder blades tight at the top of the exercise.
  4. Exhale as you pull the handles back and inhale as you return to the starting position.


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