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Machine Row

A guided rowing movement using a seated machine, offering chest support and a fixed, stable pulling path.

Setup

Adjust the seat and chest pad. The handles should align with your mid-chest when seated.

Movement

Grip the handles and row toward your torso. Drive your elbows back, squeezing your shoulder blades together. Pause briefly at the contracted position. Reinforces the contraction rather than rushing through it.

Return

Return with control. Let your arms extend fully before starting the next rep.

Common Mistake to Avoid

Leaning back to assist the row. Keep your torso against the chest pad throughout, letting your arms and back do the work.

Equipment Seated row machine
Primary Muscles Back (rhomboids, mid-traps, lats)
Secondary Muscles Biceps, rear shoulders

Why it matters

The machine row provides a stable, supported rowing path similar to the chest-supported dumbbell row, but with a machine controlling the resistance curve. It's an accessible entry point for learning the rowing pattern with reduced stability demands compared to free-weight rowing variations.

How to do it

  1. Adjust the seat and chest pad. The handles should align with your mid-chest when seated.
  2. Grip the handles and row toward your torso. Drive your elbows back, squeezing your shoulder blades together.
  3. Pause briefly at the contracted position. Reinforces the contraction rather than rushing through it.
  4. Return with control. Let your arms extend fully before starting the next rep.

Common mistakes

  • Leaning back to assist the row. Keep your torso against the chest pad throughout, letting your arms and back do the work.
  • Using momentum to jerk the weight back. A controlled pull is more effective than a fast, jerky row.
  • Setting the seat height incorrectly. An improperly adjusted seat changes the pulling angle and can reduce effectiveness.
  • Letting the weight drop quickly on the return. The return phase still builds muscle — control it rather than letting the machine do all the work.

Sets & reps by level

Beginner

3 sets of 10–12 reps with light to moderate weight.

Intermediate

3–4 sets of 8–10 reps at a more challenging weight.

Advanced

4 sets of 8–12 reps, often used as a warm-up or finishing movement alongside free-weight rowing.

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