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
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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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