Machine row
A seated, chest-supported row on a machine that trains the upper back without loading the lower back.
- Muscle group: Back
- Equipment: Machine
- Difficulty: Beginner
Also known as: Seated machine row, Chest-supported machine row, Roning i maskine, Maskineroning
How to do it
- Set the seat so the handles are at about lower-chest height, chest against the pad.
- Pull the handles toward you, driving the elbows back and squeezing the shoulder blades.
- Return slowly until the arms are straight and the shoulder blades open.
Common mistakes
- Leaning back off the pad to pull more weight.
- Shrugging the shoulders up instead of pulling the elbows back.
Alternatives
Watch a video demonstration on YouTube
“How To Use The Seated Row Machine” by PureGym (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.