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Machine Row

The teaching machine — fixed path, isolated back work, perfect for learning rowing mechanics without lower back fatigue

⚡ Quick Reference​

AspectDetails
PatternHorizontal Pull
Primary MusclesLats, Upper Back
Secondary MusclesRhomboids, Rear Delts
EquipmentRowing Machine
Difficulty⭐ Beginner
Priority🟢 Recommended

Movement Summary​

🎯 Setup​

Starting Position​

  1. Seat height: Adjust so handles align with mid-chest to lower chest
  2. Chest pad: Position pad against sternum, arms can fully extend
  3. Foot position: Feet flat on platform or floor, stable base
  4. Torso position: Chest firmly against pad, upright posture
  5. Grip: Grasp handles with desired grip (neutral is standard)
  6. Arm position: Start with arms fully extended
  7. Core: Brace core, maintain stable torso throughout

Equipment Setup​

EquipmentSettingNotes
Seat heightHandles at mid-to-lower chestEnsures proper pulling angle
Chest pad distanceAllows full arm extensionNot too far or too close
Handle typeNeutral, wide, or narrowMost machines offer options
Foot placementStable, comfortable positionSome machines have foot pegs
Setup Cue

"Pin your chest to the pad like armor — stable and immovable, ready to pull with your back alone"

🔄 Execution​

The Movement​

What's happening: Seated, chest supported, arms extended

  1. Chest firmly pressed against pad
  2. Arms fully extended, reaching forward
  3. Scapula protracted (shoulder blades spread)
  4. Breathing: Deep breath, brace core

Feel: Lats stretched, chest supported, stable base

Key Cues​

Primary Cues
  • "Chest stays welded to the pad" — eliminates momentum
  • "Pull your elbows to the back wall" — proper pulling direction
  • "Squeeze a pencil between shoulder blades" — peak contraction

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s pull, no pause, 2s extend
Hypertrophy2-1-3-02s pull, 1s squeeze, 3s extend
Endurance1-0-1-0Continuous reps, no pause

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Latissimus DorsiShoulder extension — pulling handles back████████░░ 78%
Upper BackScapular retraction — primary mover█████████░ 88%

Secondary Muscles​

MuscleActionActivation
RhomboidsScapular retraction and downward rotation█████████░ 85%
Rear DeltsShoulder horizontal abduction████████░░ 78%
BicepsElbow flexion — assisting the pull███████░░░ 72%

Stabilizers​

MuscleRole
CoreMinimal — chest pad provides support
ForearmsGrip strength throughout set
Muscle Emphasis

Neutral grip: Balanced lat and upper back activation Wide grip: More upper back, rear delts, and lat width emphasis Underhand grip: More lats and biceps (if machine allows) High row position: More upper back and rear delts Low row position: More lats and mid-back Chest support: Isolates back muscles, removes lower back and core demand

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Lifting chest off padUsing torso momentumDefeats isolation purpose, less back workKeep chest glued to pad, reduce weight
No scapular retractionArms pull without back engagementMisses upper back development"Shoulder blades first" cue
Elbows flaring wideArms move away from bodyLess lat activation, shoulder stress"Elbows to ribs" cue
Partial ROMNot fully extending armsMissing stretch and full developmentExtend arms completely each rep
Too much weightForm breaks down, jerking motionInjury risk, poor muscle stimulusDrop weight 10-20%, focus on control
Most Common Error

Lifting chest off the pad to use body momentum — this negates the entire purpose of the machine. The chest pad is there to isolate your back muscles and eliminate cheating. If you can't keep your chest on the pad, the weight is too heavy.

Self-Check Checklist​

  • Chest stays pressed to pad entire set
  • Shoulder blades retract before arms pull
  • Full arm extension at bottom (complete stretch)
  • Handles pulled back past torso plane
  • Controlled 2-3 second negative phase

🔀 Variations​

By Handle & Grip​

VariationHandle/GripPrimary Benefit
Neutral Grip RowParallel handlesStandard, joint-friendly
Wide Grip RowWide handlesUpper back and rear delt emphasis
Underhand RowSupinated (if available)More lat and bicep involvement
Single-Arm RowOne arm at a timeUnilateral work, fix imbalances

Machine Types​

Machine TypeDescriptionBest For
Seated Row MachineChest pad, horizontal pullStandard machine row
Iso-Lateral RowIndependent arm movementUnilateral focus, imbalance correction
Plate-Loaded RowLoad plates directlyHeavy loading, more "free weight" feel
High Row MachinePulling down and backUpper back and lat width

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad SelectionRIR
Strength4-56-102-3 minHeavy, strict form1-2
Hypertrophy3-510-1590s-2minModerate, full ROM2-3
Endurance2-415-20+60-90sLight, constant tension2-4

Workout Placement​

Program TypePlacementRationale
Beginner backPrimary or secondaryGreat for learning rowing pattern
Back dayMid to late workoutAfter heavy compounds, before isolation
Pull dayAccessory workAfter barbell/cable rows
Upper bodyMid-workoutSecondary back movement

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2-3x/week3-4 sets (primary back exercise)
Intermediate2x/week3-4 sets (accessory work)
Advanced1-2x/week3-4 sets (finisher or variation)

Progression Scheme​

Progressive Overload

Machine rows are excellent for progressive overload because the fixed path ensures consistent form. Add weight in small increments (5-10 lbs) when you can complete all sets with the chest firmly on the pad and full ROM. Don't sacrifice form to add weight.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Lighter Machine RowReduce weight, learn pattern
Band RowHome option, gentler resistance
Assisted Machine RowIf available, for higher reps

Progressions (Harder)​

ExerciseWhen ReadyLink
Single-Arm Machine RowWant unilateral work
Chest-Supported Dumbbell RowFree weights with support
Barbell RowReady for unsupported rowing
T-Bar RowWant heavier loads with some support

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentNotes
Cable RowCable machineConstant tension, seated
Chest-Supported Dumbbell RowBench, dumbbellsFree weights, supported
Barbell RowBarbellUnsupported, more athletic
T-Bar RowLandmineSemi-supported, heavy loads

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementRepetitive pulling motionUse neutral grip, reduce ROM if needed
Bicep tendinitisRepetitive elbow flexionReduce volume, use slower tempos
Chest/rib injuryPressure on chest padWait until healed or use seated cable row
Stop Immediately If
  • Sharp shoulder pain during pull
  • Chest or rib pain from pad pressure
  • Inability to maintain proper form
  • Joint popping or grinding sensation

Injury Prevention​

StrategyImplementation
Start lightLearn pattern with lighter weight
Full ROMDon't sacrifice range for weight
Chest contactKeep chest on pad entire set
Balanced programmingMatch horizontal push volume

Safe Failure Protocol​

  1. Form breakdown: End set immediately
  2. Shoulder discomfort: Adjust handle grip or seat height
  3. Can't complete rep: Set is over, rest and reduce weight

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension, Horizontal AbductionFull ROM🟢 Low-Moderate
ElbowFlexion/Extension0-140° flexion🟢 Low
ScapulaRetraction, DepressionFull scapular mobility🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
ShoulderFull extensionCan pull elbows past torsoShoulder mobility work
ScapularFull retractionCan squeeze shoulder blades togetherWall slides, band pull-aparts
ThoracicAdequate extensionCan sit upright with chest outFoam rolling, thoracic extensions
Joint Health Note

Machine rows are exceptionally joint-friendly. The chest pad eliminates lower back stress entirely, and the fixed path is smooth and predictable. The neutral grip option is easiest on wrists and shoulders. This is an excellent choice for beginners, those with lower back issues, or anyone recovering from injury.

❓ Common Questions​

Machine row vs. barbell row — which is better?

They serve different purposes. Machine rows are excellent for beginners, isolation work, and those with lower back issues. The fixed path ensures proper form and allows focus on back engagement. Barbell rows require more stabilization, build more total-body strength, and are more athletic. Use machine rows to learn the pattern and for accessory work; progress to barbell rows for strength development.

Should my chest stay on the pad the entire time?

Yes, absolutely. The chest pad is there to eliminate momentum and isolate your back muscles. If you're lifting your chest off the pad, you're using body English and defeating the purpose. Reduce the weight and keep your chest glued to the pad.

What grip should I use?

Neutral grip (palms facing each other) is standard and most joint-friendly. Wide grip emphasizes upper back and rear delts. If your machine offers an underhand option, it will recruit more lats and biceps. Start with neutral; experiment with variations for complete development.

How do I adjust the seat height?

Adjust so the handles align with your mid-to-lower chest when your arms are extended. If the handles are too high, you'll overuse your traps. Too low, and you'll lose proper pulling mechanics. The pulling angle should feel natural, driving your elbows straight back.

Can I use machine rows as my only back exercise?

For beginners, yes — machine rows can be your primary horizontal pull. However, for complete back development, you'll eventually want to add vertical pulls (lat pulldowns or pull-ups) and free weight variations. Machine rows are excellent but shouldn't be your only back exercise long-term.

I feel this more in my arms than my back. What's wrong?

You're not engaging your scapula first. Before pulling with your arms, think "shoulder blades together." Initiate every rep with scapular retraction, then pull with your arms. Consider using lighter weight to practice this pattern. Straps can also help reduce grip/forearm involvement.

📚 Sources​

Biomechanics & Muscle Activation:

  • Lehman, G.J. et al. (2004). Muscle Activation During Machine Row Variations — Tier B
  • ExRx.net Exercise Database — Tier C

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Renaissance Periodization Hypertrophy Guide — Tier B

Technique:

  • Stronger by Science Machine Training — Tier B
  • ExRx Exercise Instruction — Tier C
For Mo

When to recommend this exercise:

  • User is a complete beginner learning rowing mechanics
  • User has lower back issues or wants to eliminate lower back stress
  • User wants pure back isolation without stabilization demands
  • User is doing high-volume back training and needs a fatigue-friendly option
  • User has access to rowing machine

Who should NOT do this exercise:

  • Acute shoulder injury → Wait until cleared
  • Chest/rib injury that makes pad pressure painful → Use Cable Row instead
  • No machine access → Suggest Cable Row or Inverted Row

Key coaching cues to emphasize:

  1. "Chest welded to the pad — never lifts off"
  2. "Shoulder blades together first, then pull"
  3. "Drive elbows straight back to the wall"

Common issues to watch for in user feedback:

  • "Lifting chest off pad" → Weight too heavy, reduce load
  • "Not feeling back" → Emphasize scapular retraction, use lighter weight
  • "Feel it all in arms/biceps" → "Lead with shoulder blades" cue
  • "Shoulder discomfort" → Adjust seat height or try different handle

Programming guidance:

  • Pair with: Chest press, lat pulldown or pull-up
  • Works well as: Primary exercise for beginners, accessory for intermediate/advanced
  • Typical frequency: 2-3x per week
  • Volume: 3-4 sets of 10-15 reps

Progression signals:

  • Ready to progress when: 3x15 with perfect form, chest on pad
  • Try harder variation: Single-arm machine row or chest-supported dumbbell row
  • Progress to free weights: Once form is mastered and strength is built

Last updated: December 2024