Machine row
Primary muscles: Middle back. Assisting muscles: Lats.
How to do it
- Adjust the weight and the seat so you can reach the handles comfortably; lock yourself in with the knee pad.
- Grab the handles with an overhand grip — the starting position.
- Breathe out and pull the handles toward your torso, driving your shoulder blades back and bending your elbows.
- Hold the contraction for a second.
- Breathe in and return under control, without resting the weight on the stack between reps.
Key to the execution: Initiate the movement with your shoulder blades, not your arms.
Common mistakes
- Resting the weight on the stack between reps, losing tension.
- Pushing your shoulders forward on the return.
- Not retracting your shoulder blades, so only your arms work.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Back exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.