Machine Row: How-to, Tips & More
The Machine Row is a beginner compound exercise for your mid back. You do it with row machine. It is a good fit when your goal is muscle growth.
Besides the mid back, it also works your lats and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Mid back
Primary
Lats
Secondary
Biceps
Secondary
How to do the Machine Row
- Adjust the seat so the handles line up with your mid chest.
- Sit with your chest against the pad and grip the handles.
- Row the handles back, squeezing your shoulder blades.
- Return slowly.
Machine Row tips
- Keep your chest on the pad.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Row machine
Type
Compound
Machine Row alternatives
More mid back exercises
Band Pull Apart
Resistance band
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Frequently asked questions
What muscles does the Machine Row work?
The Machine Row mainly works your mid back, with help from your lats and biceps.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Machine Row good for beginners?
Yes. The Machine Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Machine Row?
You need row machine.
Add Machine Row to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon