BackBeginner
Machine Row
How to do it
- 1
Adjust the seat so the handles are at mid-chest height and your chest rests on the pad.
- 2
Grab the handles with arms extended.
- 3
Pull the handles toward your torso, driving the elbows back.
- 4
Return slowly until your arms are straight.
Common mistakes
- Pulling with the arms only and not moving the shoulder blades.
- Moving too fast in the eccentric phase.
Tips
- Try one arm at a time to fix side-to-side imbalances.
- Pause for one second at full contraction.