Upper Back
Machine Row
Beginner
Machine
Compound
Upper Back
How to do it
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Set the seat height so the handles line up with your lower chest and the pad meets your chest.
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Sit close with your feet planted and your chest pressed into the pad.
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Grip the handles with straight arms and let the shoulders reach forward slightly.
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Row the handles toward your body with the elbows tracking close to your ribs until your hands pass your chest line.
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Squeeze the shoulder blades for a second, then return the handles slowly over 3 seconds.
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Keep the shoulders down and away from your ears.
Common mistakes
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Peeling the chest off the pad and leaning the torso back.
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Pulling with the arms only so the shoulder blades never move.
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Loading so heavy that barely any range remains.
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Letting the handles snap back so the plates crash.
Tips
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With the torso supported, this machine is safe to take to failure on your last set.
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Try alternating single-arm reps for a longer range of motion.
Secondary muscles
Alternatives
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