Machine Low Row

A horizontal pulling exercise performed on a machine that emphasizes middle back development through a rowing motion at lower chest height.

Instructions

1. Sit at the low row machine with your back upright and feet planted firmly on the floor or footrest.
2. Grasp the handles with both hands at a grip slightly wider than shoulder-width.
3. Keep your arms extended in front of you with a slight bend in the elbows.
4. Pull the handles toward your lower torso, driving your elbows back and squeezing your back muscles.
5. Bring your hands to approximately lower chest/waist height.
6. Pause briefly at full contraction, feeling the middle back muscles engage.
7. Slowly extend your arms and return to the starting position with control.
8. Repeat for the prescribed number of repetitions.

Tips

• Maintain an upright posture throughout the movement; avoid rounding your back.
• Keep your chest up and avoid leaning back excessively during the pull.
• Focus on pulling with your back muscles rather than using arm strength.
• Keep your elbows close to your body as you row.
• Control the eccentric (return) phase to maximize tension on the muscles.
• Avoid jerking or using momentum to initiate the movement.