Machine Row
How to do it
- Set the seat so the handles are level with your mid-chest.
- Sit with your chest against the pad and grip the handles.
- Pull the handles back, driving your elbows past your ribs.
- Squeeze your shoulder blades together, then return to a full stretch.
- The chest pad removes your lower back from the equation, so you can go heavier safely.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Mid-back / traps 85%
- Rear delts 60%
- Biceps 45%
- Lats 30%
- Forearms 25%
Other ways to train this
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Seated Cable Row
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Barbell Row
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Dumbbell Row
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T-Bar Row
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Chest-Supported Row
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Inverted Row
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ISO-Lateral Low Row
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Two-Arm Kettlebell Row
Photos and form cues from free-exercise-db, released into the public domain.
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