compound · Horizontal Pull
Machine Row
Machine Row is a compound horizontal pull movement for back, using Seated Row Machine. It also works lats and biceps. 3 sets of 10-15, 1 min rest.
- Primary muscle
- Back
- Equipment
- Seated Row Machine
- Difficulty
- Beginner
- Sets and reps
- 3 × 10-15
- Rest
- 75s
- Force
- pull
How to do it
- 1Set up
Chest against the pad, feet flat, seat height so the handles are at nipple line.
- 2The cue that matters
Set the chest pad so the arms are fully extended at the start - then just row.
- 3Work it
3 sets of 10-15, resting about 1 minute between them.
Muscles worked
Back does most of the work. Lats and biceps take the rest.