Row (machine)

Back · Machine

The machine row trains the back with a fixed path and a chest pad, so you can load it without worrying about balance or holding your torso up.

It suits beginners and it suits hard sets near failure, because the machine takes care of the path.

Sets, reps and RIR

Sets3 to 4

Reps8 to 12

RIR1 to 2

Machines and cables hold the path for you, so you can work closer to failure than with free weights.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Adjust the seat so the handles are at chest height when your arms are straight. Put the chest on the pad.
Grip the handles, keep the shoulders down and the chest up.
Pull the elbows back until the handles reach the ribs, squeezing the shoulder blades.
Pause for a second, then return slowly until the arms are straight.
Do 8 to 15 reps. Add weight when the last reps feel controlled.

Pulling with the arms only: If you bend the arms first, the biceps do most of the work. Start the pull from the shoulder blades.
Shrugging up: The shoulders rise and the neck tightens. Keep them down.
Letting the chest leave the pad: Leaning in and out uses momentum. Keep the chest on the pad through the set.

A cable row has a free torso and gives a longer path. The machine row has a fixed path and a chest pad and is easier to repeat.

A barbell row loads the back more heavily but asks for a stable lower back and good technique.

It suits you if you want to build the back with a safe, repeatable lift, or to finish a back day after heavier rows.

Primary: Lats, Upper back.

Secondary: Biceps, Rear delts, Rotator cuff.

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

Weight lifted Reps

Enter a set to see the estimate.

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.