The machine row is a highly effective seated exercise that isolates and strengthens the upper back, making it a staple for building thickness, posture improvement, and balanced pulling strength.
By using a cable or plate-loaded machine, this movement targets the rhomboids, traps, rear delts, and lats with controlled resistance, ideal for beginners and advanced lifters alike. Proper form ensures maximum muscle activation while minimizing lower back strain.
This guide covers the essentials: a clear overview of the machine row, detailed step-by-step instructions on correct execution, and valuable tips to optimize performance and results. Incorporate the machine row into your back workouts for noticeable gains in upper back size and functional power.
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Exercise Description |
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Main Target Muscles |
Upper Back |
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Secondary Target Muscles |
Biceps, Lats |
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Workout Type |
Strength Training |
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Gym Gear |
Machine |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Pull |
Target Muscle: Upper Back with Machine Row
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 the Machine Row
- Sit in a rowing machine with your feet shoulder-width apart, and your knees bent at 90 degrees.
- Grip the handles of the rowing machine with your hands and pull them towards your chest, keeping your elbows close to your body.
- Slowly pull the handles as far back as you can
- Squeeze the shoulder blades to return to the starting position and repeat.
Machine Row Exercise Tips
- Use a lightweight at first so that you can get used to the motion. As you get stronger, you can increase your weight.
- Keep your back straight and avoid rounding your shoulders.
- Squeeze your shoulder blades tight at the top of the exercise.
- Exhale as you pull the handles back and inhale as you return to the starting position.
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