Machine Row

A horizontal pulling exercise performed on a machine that targets the middle back through a rowing motion, building back thickness and strength.

Instructions

1. Sit at the machine with your torso upright and feet firmly planted 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 body, driving your elbows back and squeezing your back muscles.
5. Bring your hands to approximately chest/waist height, depending on handle position.
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.
• 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 time under tension.
• Avoid jerking or using momentum to initiate the pulling motion.