Machine Row overview
The Machine Row is a compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and traps. Utilizing a machine for this movement provides a controlled and guided range of motion, making it an effective option for building strength and muscle mass in the upper back. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Machine Row in your strength training routine.
The Machine Row primarily targets the upper back muscles and provides a stabilized position for the user.
Machine Row – how to perform
- Step 1: Adjust the seat and chest pad on the machine to align with your chest.
- Step 2: Sit on the machine with your chest against the pad, feet flat on the floor, and grab the handles with an overhand grip.
- Step 3: Maintain a straight spine, and initiate the movement by retracting your shoulder blades and pulling the handles toward your lower chest.
- Step 4: Squeeze your back muscles at the fully contracted position.
- Step 5: Slowly extend your arms, returning to the starting position with control.
Perform each repetition with controlled movements, focusing on the contraction of the upper back muscles.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Adjust the machine settings to ensure a proper range of motion.
- Keep your chest against the pad throughout the movement.
- Control the speed of the row to maximize muscle engagement.
- Use a weight that challenges you while allowing you to maintain proper form
Variations
- Wide-Grip Machine Row: Use a wider grip to target the outer lats.
- Narrow-Grip Machine Row: Bring your hands closer together to emphasize the inner back muscles.
- Single-Arm Machine Row: Perform the exercise one arm at a time for increased focus and balance.
- Paused Reps: Introduce a brief pause at the fully contracted position for increased time under tension.