Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook X (Twitter) Instagram
    Trending
    • Does strength training increase bone mineral density?
    • Breaking Weight-Loss Plateau
    • Hitting and Overcoming Weightlifting Plateau
    • The Importance of Focus When Strength-Training
    • Health Benefits of Improved Flexibility
    • Calisthenics Equipment That’s Worth Your Money
    • The most complete fat loss guide
    • What Is Potassium & How Does It Benefit Athletes?
    RSS Facebook X (Twitter) LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
      • Fitness calculators & tests
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Health
    Login
    Bodybuilding Wizard
    You are at:Home»Exercises»Back exercises»Middle back (latissimus dorsi)»Machine Row Exercise
    Machine Row Exercise
    Machine Row Exercise

    Machine Row Exercise

    0
    By krunoslav on December 21, 2014 Middle back (latissimus dorsi)
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Machine Row Exercise Guide

    The machine row exercise is similar to the seated cable row and barbell row. Its main advantage is that it prevents overloading the lumbar region and muscles along the spinal column because your torso is supported. The downside is that the pressure from the pad on your abdomen and chest can make breathing more difficult.

    The row belongs in the basic, multiple-joint exercise category because both the shoulder and the elbow joints are mobilized. As a result, rowing recruits many muscles in addition to the entire back: the rear shoulders, the biceps, the long head of the triceps, and the forearms. The row is considered a good starting exercise because it stimulates many muscle groups of the upper body.

    Machine Row Technique – Proper Form

    STARTING POSITION (SETUP): Sit facing the weight stack of the machine with your chest and abdomen  against the chest pad. Place your feet flat on the floor or on the foot supports (if available). Adjust the seat so your arms are level with the machine’s handles and you must stretch your arms fully to reach them. Grasp the handles using a closed, pronated (or neutral) grip with your elbows fully extended.

    Machine Row
    Machine Row

    EXECUTION (ACTION): Pull the handles toward you until your hands are alongside your chest (or upper abdomen). As you bend your arms, your elbows should travel directly behind you, not out to the side. At the same time, squeeze your shoulder blades together. Slowly straighten your arms, feeling a stretch through your shoulder blades as you return the handles to their original position.

    Muscles Involved in Machine Row Exercise

    • MAIN MUSCLES: latissimus dorsi, brachialis, biceps, teres major and minor
    • SECONDARY MUSCLES: rhomboids, triceps (long head), brachioradialis, trapezius (lower), deltoid (rear)
    • ANTAGONISTS: deltoid (front), pectoralis major, triceps

    Additional Tips

    • Adjust the seat of the machine row so that your arms are parallel to the floor when you grab the handles.
    • Sit on the machine with your chest and abdomen resting against the pad (do not move your body back).
    • Adjust the chest pad so that the weight plates do not touch the bottom of the stack when you hold the handles with full arm extension.
    • Pull your elbows as far back as possible and squeeze the shoulder blades together to maximize muscle contraction.
    • Common mistakes: extending the torso to get help from the lower back muscles and muscles along the spinal column; incomplete movement; and incorrect set-up (or design) of the machine.
    • Don’t allow the weight stack to touch down between reps.
    • Maintain the natural curve in your lower back throughout the movement.
    • To target the lower latissimus muscles, raise the seat higher so that you’re pulling the handles to a lower point. To target the upper latissimus muscles, lower the seat do that you’re pulling to your chest and use a wider grip if available.

    Machine Row Variations

    • Although each manufacturer has its own version of the machine row, the same basic rules apply. Depending on the brand, the handles may be parallel, perpendicular, or diagonal; some machines have all three grips. Experiment with different grips to get a different feel from this exercise.
    • Pulling the handle through a high trajectory towards the chest targets the upper latissimus and trapezius (lower the seat), whereas a lower trajectory toward the abdomen targets the lower lats (raise the seat higher). Adjust the seat height to change trajectory.

    Machine Row Substitutes (Replacement Exercises)

    To add variety to your middle back workout routine, replace the machine row exercise with a different exercise that works the same muscles. Use dumbbells, barbell, cables, or your own body weight to perform the rowing motion.

    Let’s look at the best middle back exercises with the rowing motion for building muscle and strength.

    • Seated cable row
    • Supported T-bar row
    • Freestanding T-bar row
    • Bent over barbell row
    • One arm dumbbell row
    • Two-arm dumbbell row
    • Body row
    • Chest-supported dumbbell rows

    The Difference Between Free-Weight Rows And Machine Rows

    Some machines are pretty good at replicating the rowing movement. The main difference between free-weight rows and machine rows is that most machines attempt to protect the lower back from the excessive pressure the spine receives in the bent-over position. Of course, because machines guide the trajectory of the arms, they do not offer the variety of pathways dumbbells do. However, for beginners who might not have strong lower backs or who lack the ability to strongly recruit their lumbar muscles, machine rowing is a good way to begin back training.

    Closing Thoughts

    Machine rows (and all other rowing variations) first target the muscles in the inner back. Compared to pull-ups, rows help you gain more thickness but less width. So rows and pull-ups are complementary exercises for the back.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • X (Twitter)

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Rock-Climber Pull-Up Guide

    The L-sit pull-ups (L-sit chin-ups)

    Negative Chin-Ups: Exercise Guide

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 3.6K
    • Twitter
    • YouTube 107
    • Instagram
    RECENT POSTS
    September 19, 2023

    Does strength training increase bone mineral density?

    September 15, 2023

    Breaking Weight-Loss Plateau

    September 13, 2023

    Hitting and Overcoming Weightlifting Plateau

    September 11, 2023

    The Importance of Focus When Strength-Training

    September 10, 2023

    Health Benefits of Improved Flexibility

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding on a single website. We strive to educate and inform our visitors so that they can make the correct training, nutrition, and supplement decisions on their own. Bodybuilding Wizard will make your dream body your reality and take you to a whole new level!

    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Facebook X (Twitter) Instagram Pinterest YouTube
    • About
    • Write for us
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising
    Copyright © 2014-2023 BodybuildingWizard. All rights reserved. Powered by WordPress. Made with love and lots of caffeine.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?