Machine Rows | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Biceps

Quick Cues

1

Chest against the pad

2

Pull elbows back

3

Squeeze shoulder blades

4

Control the return

Equipment Needed

Row Machine

Sit at the machine and adjust the chest pad so you can reach the handles comfortably.
Grip the handles with a neutral or overhand grip.
Brace your core and keep your chest pressed against the pad.
Pull the handles toward your body, squeezing your shoulder blades together.
Hold for a brief moment at the fully contracted position.
Slowly extend your arms to return to the start.
Repeat for the desired number of repetitions.

Common Mistakes

Not adjusting the chest pad height

Pulling with the arms instead of the back

Not squeezing the shoulder blades at the end

Pro Tips

Adjust the chest pad so your arms can fully extend forward

Pull the handles back and squeeze your back at full contraction

Use different grip attachments to vary the stimulus

Your Progress

Variations

Seated Cable Row

Barbell Row

T-Bar Row