How to Do the Machine Row

The machine row has you pull handles toward you from a seated position with your chest on a pad, working your lats and upper back on a guided path. It suits beginners and lifters wanting to push their back close to failure with little lower-back stress.

Lats MachineBeginner

Log every set of your Machine Row in Superlift

Muscles worked

Primary

Lats

Secondary

Biceps

How to do the Machine Row

1
Adjust the seat so your chest rests against the pad and your arms reach the handles.
2
Grip the handles and sit tall.
3
Pull your shoulder blades back.
4
Pull the handles toward your torso, driving your elbows back.
5
Squeeze your back at the end of the pull.
6
Return slowly until your arms are straight.
7
Keep your chest on the pad.

Form cues to remember

Chest on the pad
Elbows drive back
Squeeze your shoulder blades
Control the return

Machine Row video tutorial

Cable Row Form Tips (DO THIS!) · Andrew Kwong (DeltaBolic) on YouTube

Common mistakes

Shrugging

Pull your shoulders down and back before you row.

Leaning back with momentum

Keep your chest against the pad.

Using only your arms

Start the pull with your shoulder blades.

Short range

Let your arms extend fully before pulling.

Sets and reps

Muscle growth	3–4 sets of 8–12 reps, 60–90 seconds rest
Strength	3–4 sets of 6–8 reps with heavier weight
Endurance	2–3 sets of 15–20 reps with a light load

Avoid jerking the weight or leaning back. Lower the weight if your shoulders feel strained.

Superlift for iPhone

Track your Machine Row and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.