Machine row

Muscle group

Back

Equipment

Machine

Primary muscles

Lats, Upper back

Secondary muscles

Biceps, Rear delts

1. Sit facing the machine with your chest pressed firmly against the pad, reaching forward to grab the vertical handles with a neutral grip.
2. Pull the handles back toward your torso, driving your elbows rearward and squeezing your shoulder blades together at full contraction.
3. Slowly extend your arms back to the starting position under control to feel a full stretch across your lats and upper back.