Machine row
- Sit facing the machine with your chest pressed firmly against the pad, reaching forward to grab the vertical handles with a neutral grip.
- Pull the handles back toward your torso, driving your elbows rearward and squeezing your shoulder blades together at full contraction.
- Slowly extend your arms back to the starting position under control to feel a full stretch across your lats and upper back.
Tips
- Keep your chest in firm contact with the pad throughout the set so your torso stays stable and the pulling motion comes entirely from your arms and back.
- Drive your elbows straight back rather than flaring them outward so the movement targets the lats and upper back as intended.
- Allow your arms to extend fully on the return so your shoulder blades separate and your lats reach a complete stretch before the next pull.
Common mistakes
- Lifting the chest off the pad during the pull shortens the range of motion and turns part of the movement into a torso lean rather than a row.
- Letting the arms snap back to the start position rather than returning under control means the stretch phase of the repetition is cut short.
- Shrugging the shoulders upward during the pull brings the traps into the movement and takes the focus away from the intended rowing path.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
