Machine row: how to do it and what it works

Guided horizontal pulls on row machines.

Main muscles

Latissimus dorsi, Rhomboids

Secondary muscles

Biceps brachii, Trapezius

Equipment

Selectorized machine, Seated row machine

Image: start and end of the movement.

Neutral-grip seated machine row

Guided seated row with a neutral grip.

Form. Adjust the seat and pull without losing steady contact.

Common mistake. Letting the shoulders rise at the end.

Latissimus dorsi, Rhomboids · Selectorized machine, Seated row machine

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Lat pulldownLatissimus dorsi · 6 variations

BurpeeQuadriceps · Pectoralis major · 5 variations

Pull-upsLatissimus dorsi · 4 variations

Banded pulldownLatissimus dorsi · 4 variations

Seated cable rowLatissimus dorsi · Rhomboids · 4 variations

Medicine ball slamDeltoid · Latissimus dorsi · 4 variations