Strength

Machine Row

The Machine Row is an ideal upper body workout, emphasizing on back and arm muscles. Suitable for beginners, it enhances strength, endurance and promotes good posture.

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Machine Row instructions

Step-by-step instructions

1

Find a row machine at the gym and adjust the machine’s settings to match your height and reach.

2

Sit on the machine seat and put your feet on the footpads, knees slightly bent.

3

Grasp the handles or the bar with both hands and sit upright by straightening your back.

4

Pull the handles towards your chest, pause for a moment, then slowly release and extend your arms back out.

5

Repeat this motion for your desired number of reps.

Find a row machine at the gym and adjust the machine’s settings to match your height and reach.

Sit on the machine seat and put your feet on the footpads, knees slightly bent.

Grasp the handles or the bar with both hands and sit upright by straightening your back.

Pull the handles towards your chest, pause for a moment, then slowly release and extend your arms back out.

Repeat this motion for your desired number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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