Demo & instructions
Machine Row
Also known as: Chest-Supported Machine Row, Seated Machine Row, Plate-Loaded Row
Instructions
A seated row with your chest braced against a pad and the handles moving on a fixed path. The support takes your lower back out of the lift, so you can focus on pulling hard with your back.
- Movement
- Horizontal pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Adjust the seat so the handles line up with your lower chest.
- 2Set the chest pad so you can just reach the handles with straight arms.
- 3Sit tall with your chest on the pad and your feet planted.
Execution
- 1Pull the handles toward you by driving your elbows back past your sides.
- 2Squeeze your shoulder blades together and pause for a moment.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
