Machine low row
- Sit with your chest firmly against the pad and grip the handles with your arms fully extended.
- Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
- Slowly extend your arms back to the starting position, maintaining control of the weight throughout.
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, and finish the pull by drawing your shoulder blades toward each other.
- Return the handles to the start position at a controlled pace, allowing your shoulder blades to separate naturally as your arms extend.
Common mistakes
- Lifting the chest off the pad during the pull causes the torso to move instead of remaining fixed, changing the intended movement.
- Letting the elbows flare out to the sides rather than traveling back shortens the range of motion and takes the movement away from the intended pulling path.
- Releasing the handles back to the start too quickly reduces control over the movement and cuts the return phase short.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
