How to do the Machine Row
Primary: Upper Back, Lats · also works Biceps, Rear Delts. Also called: seated machine row, plate loaded row.
Step by step
- 1
Adjust the seat so the handles are at chest height and the chest pad supports your torso.
- 2
Grip the handles with your arms extended and your chest against the pad.
- 3
Pull the handles toward you by driving your elbows back.
- 4
Squeeze your shoulder blades together, then return slowly to full extension.
Coaching cues
- Keep your chest on the pad throughout
- Pause at the squeeze
- Control the return for two seconds
Common mistakes
- Pulling the chest off the pad
- Jerking the weight
- Letting the shoulders roll forward at the stretch
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Machine Row alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Machine Row work?
Primary: Upper Back, Lats. Secondary: Upper Back, Lats, Biceps, Rear Delts
How many sets and reps of Machine Row should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Machine Row?
Same movement pattern, different equipment: Seated Cable Row, Chest-Supported Row, Dumbbell Row, Band Row, Reverse Pec Deck, Band Face Pull.
Is the Machine Row good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.