Machine Row
Mid BackMachineBeginner
A stable back builder that lets you row hard without worrying about lower-back fatigue.
Muscle worked
Mid Back, Lats
Equipment
Machine
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Set the chest pad
Adjust so you can reach handles with arms long while chest stays supported.
02
Brace into pad
Feet planted, chest on support, shoulders relaxed.
03
Row handles back
Pull elbows behind you and squeeze the back.
04
Reach forward
Return slowly until arms are long and shoulder blades move forward.
Common mistakes
Avoid these
✕
Leaving the chest pad
It turns into a cheat row. Fix: Keep chest glued to the support.
✕
Shrugging
Traps overpower lats and mid back. Fix: Pull elbows back with shoulders down.
✕
No stretch
Range is cut short. Fix: Reach forward under control.
Progressions
Scale it up or down
Make it easier
- Seated cable row
- Chest-supported row
- Light machine row
Make it harder
- Single-arm machine row
- Paused machine row
- Heavy row top set
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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