Machine exercise

Machine Row form, muscles worked, and workout tracking

The machine row is a seated horizontal pull on a selectorized or plate-loaded machine, moving handles along a fixed path to train the lats, rhomboids, mid-traps, and biceps with minimal stabilizer demand. Lifters use it to push rowing sets close to failure safely for hypertrophy, and its fixed path and easy load changes make it well suited to drop sets and beginners learning the pull.

Machine Row illustration

How to do Machine Row

  1. 1Adjust the seat and chest pad, if present, so the handles line up with your mid-torso, and select your working weight.
  2. 2Sit tall, plant your feet, and grip the handles with your arms fully extended.
  3. 3Brace your core and exhale as you pull the handles toward your body, driving your elbows straight back.
  4. 4Avoid leaning back or jerking the weight stack to move heavier loads.
  5. 5Squeeze your shoulder blades together at the contraction, then inhale as you return the handles forward slowly until your arms are fully extended.

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Track Machine Row in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.