Machine Row
Horizontal pull on a machine with chest support, stable for loading the back.
- Primary muscleBack
- Also worksUpper back
- EquipmentMachine
- TypeCompound
- MovementHorizontal pull
- LevelBeginner
- Back
- Upper back
- Machine
How to do the Machine Row
4 steps, in the order you do them.
- Adjust the seat so the handles are at chest height and rest your chest against the pad.
- Grab the handles with your arms extended and your shoulders down.
- Pull by driving your elbows back and squeeze your shoulder blades together at the end.
- Return with control until your back stretches, keeping your chest on the pad.
Muscles worked
Common Machine Row mistakes
What goes wrong most often when you do the Machine Row, and how to fix it.
The seat is low and the handles come up at neck height.
Adjust the seat so the handles sit at mid-chest height before you load the weight.
You grab the handles with your elbows already bent and cut the range short.
Start each rep with your arms straight and let your back stretch before you pull.
You pull with bent wrists and your forearms tire first.
Hold the handles with straight wrists and think about driving your elbows back, more than your hands.
Alternatives to the Machine Row
They work the back with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 1 of the 36 routines.
- Beginners2 × 10–15
- Rest1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Machine Row
See all routines →More back exercises
Cable Row Underhand GripBack · Cable machine
Inverted RowBack · Pull-up bar and bodyweight
Cable Row Wide GripBack · Barbell and cable machine
Incline Dumbbell RowBack · Dumbbells and bench
Frequently asked questions
What muscles does the Machine Row work?
The Machine Row works mainly the back. It also works the upper back and the biceps.
How many sets and reps should I do?
In Mobbe routines the most common is 2 sets of 10 to 15 reps with a minute and a half of rest.
Which routines include the Machine Row?
It appears in 1 of the 36 Mobbe routines, such as Back to the Gym 3 Days.