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Machine Row

Upper backLats Rear deltsBiceps Compound Seated row machine
Demo (loops)

How to do it

Starting position

  1. Sit with your stomach pressed against the pad.
  2. Keep your feet flat on the floor.
  3. Grip the handles with an overhand grip.

Movement

  1. Pull your elbows back.
  2. Pull the handles toward your abdomen.
  3. Slowly extend your arms and return to the starting position.

Breathing

Exhale as you pull and inhale as you return.

Trainer tips

  • Pull all the way while squeezing your shoulder blades together
  • On the way back, slowly stretch your back

Cautions

  • Excessively arching your lower back can injure your lumbar spine.
  • Shrugging your shoulders strains your traps.
  • Arching the body back while pulling
  • Dropping the weight abruptly

Exercise info

Primary musclesUpper backLats
Secondary musclesRear delts · Biceps
EquipmentSeated row machine
Movement patternHorizontal pull
Rep range8–12 reps
4 similar exercises

Representative exercise: Machine Row

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the seated row machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.