Machine Row (All Variations)
Overview of the exercise
The machine row exercise is a popular strength training movement that targets the muscles of the back, specifically the lats, rhomboids, and rear deltoids. This exercise is a great way to build muscle, improve posture, and increase overall upper body strength. The machine row is also a great exercise for those looking to target specific muscle groups or those who are new to strength training.
Exercise Profile:
Muscle Group Targeted: Lats
Equipment: Machine
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Biceps, Shoulders, Traps
Instructions:
- Begin by setting up the machine with the appropriate weight. Make sure the seat is adjusted to the correct height for your body.
- Sit down on the machine and grasp the handles with a neutral grip (palms facing each other). Your arms should be fully extended, and your chest should be against the rest.
- Take a deep breath and engage your core muscles to stabilize your body.
- Begin the exercise by pulling the handles towards your chest, keeping your elbows close to your body. Exhale as you pull.
- Pause for a moment at the top of the movement before slowly extending your arms back to the starting position. Inhale as you extend.
- Repeat the movement for the desired number of repetitions.
Machine Row Tips
- Start by selecting the appropriate weight. It’s important to choose a weight that is challenging but still allows you to maintain proper form throughout the exercise.
- Sit down on the machine and adjust the seat height so that the handles are in line with your mid-chest.
- Place your feet firmly on the ground and grab the handles with a neutral grip.
- Begin the exercise by pulling the handles towards your chest, keeping your elbows close to your body. Make sure to engage your back muscles throughout the movement.
- Slowly release the handles back to the starting position, making sure to control the movement and avoid any swinging.
- Repeat the movement for the desired number of reps, making sure to maintain proper form throughout the exercise.
- To target different areas of your back, try varying your grip (overhand, underhand, neutral) and the angle of the machine.
- Remember to breathe throughout the exercise. Exhale as you pull the handles towards your chest and inhale as you release them back to the starting position.
Machine Row Variations
- Seated Cable Row: This variation of the machine row is performed while seated, using a cable machine. The exercise targets the back muscles, specifically the lats and rhomboids, as well as the biceps and forearms.
- Bent-Over Barbell Row: This variation of the machine row is performed while standing and bent over at a 90-degree angle, using a barbell. The exercise targets the back muscles, specifically the lats and rhomboids, as well as the biceps and forearms.
- T-Bar Row: This variation of the machine row is performed while standing, using a T-bar row machine. The exercise targets the back muscles, specifically the lats and rhomboids, as well as the biceps and forearms.
- Inverted Row: This variation of the machine row is performed while lying on the ground and pulling your body up towards a bar. This exercise targets the upper back, lats, and biceps, and it is a great bodyweight exercise for people who want to work on their upper body strength but lack access to gym equipment.
- Smith Machine Row: This variation of the machine row is performed using a Smith machine, which is a weight training equipment that consists of a barbell that is fixed within steel rails. The exercise targets the back muscles, specifically the lats and rhomboids, as well as the biceps and forearms.
- Dumbbell Row: This variation of the machine row is performed while standing and bent over at a 90-degree angle, using a dumbbell in each hand. The exercise targets the back muscles, specifically the lats and rhomboids, as well as the biceps and forearms.
