Machine Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Sit in the machine and set the seat and chest pad so the handles are reachable at arm's length.
- Take the handles with the chest against the pad and the arms straight.
- Pull the handles back by driving the elbows past the ribs, squeezing the shoulder blades together.
- Return under control to a full stretch without letting the shoulders roll forward.
FORM TIPS
- The chest pad takes the low back out of it, so this is the row to reach for when you want back work without the hinge.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Shoulders
- Biceps
- Forearms
In the app
This guide covers these exercises in the Ægir Iron library:
- Machine Row
- Machine Neutral Row
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.