Machine Row

How to do it

1. Set the seat so the handles are level with your mid-chest.
2. Sit with your chest against the pad and grip the handles.
3. Pull the handles back, driving your elbows past your ribs.
4. Squeeze your shoulder blades together, then return to a full stretch.
5. 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.

How it compares

Compared with the Seated Cable Row, it loads Rear delts 10 points lower, Lats 5 points lower, Mid-back / traps 5 points lower. It needs Machines where the other uses Cable machine. Compared with the Reverse Pec Deck, it loads Mid-back / traps 50 points higher, Biceps 45 points higher, Lats 30 points higher.

Other ways to train this

• Seated Cable Row Cable machine
• Barbell Row BarbellIntermediate
• Dumbbell Row Dumbbells
• T-Bar Row BarbellProfessional
• Chest-Supported Row DumbbellsBench
• Inverted Row Pull-up bar
• Two-Arm Kettlebell Row Kettlebells
• Cable Bent-Over Row Cable machineIntermediate
• Smith Machine Row Smith machine
• Chest-Supported Kettlebell Row KettlebellsBench
• TRX Row Suspension trainer
• Pendlay Row BarbellIntermediate
• Wide-Grip Cable Row Cable machine
• One-Arm Chest-Supported Row DumbbellsBenchIntermediate
• Chest-Supported Smith Row Smith machineBench
• One-Arm Kettlebell Row KettlebellsIntermediate

Other exercises for the Mid-back / traps

• Reverse Pec Deck 35% Machines
• Machine Lateral Raise 20% Machines
• Assisted Pull-Ups 15% Machines
• Barbell Shrugs 70% Barbell

Exercise illustrations and data by RepDB (repdb.co), used under licence.