How to do the Machine Row
- Set the seat so you can reach both handles without rounding your back.
- Keep your chest on the pad and row until your elbows pass your sides.
- Release slowly and let the shoulder blades move forward under control.
Common mistakes
- Lifting your chest off the pad as you pull.
- Letting the handles jerk your arms forward.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Seated Cable Row · Machine
- Bent-Over Dumbbell Row · Dumbbells
- Resistance Band Row · Resistance bands
Frequently asked questions
What muscles does the Machine Row work?
Primary muscle group: Back. Secondary muscles: biceps, rear deltoids, forearms.
How many reps should I do for the Machine Row?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Machine Row?
Compare the setup and equipment for these alternatives: Seated Cable Row, Bent-Over Dumbbell Row, Resistance Band Row.