Strength Training · Bodybuilding
Machine DY Row
The Machine DY Row is a chest-supported row that pulls down and back toward your lower ribs. It trains your lats and upper back, with help from your arms.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles start slightly above shoulder height.
- Sit with your chest against the support pad.
- Plant your feet firmly on the floor or foot supports.
- Grasp the handles using the underhand or angled grip provided.
- Pull the handles toward your lower ribs along the machine’s diagonal path.
- Return the handles slowly until your arms are extended.
Form cues
- Keep your elbows close to your sides.
- Keep your wrists straight.
- Breathe out as you pull.
Common mistakes
- Shrugging toward your earsKeep your shoulders away from your ears throughout the pull.
- Pulling too far backEnd the pull before your shoulders roll forward to gain extra range.
- Rocking your torsoUse a lighter load that lets your torso stay still throughout the repetition.
Safety
Jerking a heavy load can strain your elbows or biceps, especially with an underhand grip. An excessive forward reach can irritate your shoulders.
- Test the machine’s path with a light warm-up set before adding weight.
- Limit the forward reach to a comfortable shoulder range.
- Keep your hands clear of the machine’s moving arms and weight mechanism when adjusting it.
If you have shoulder, elbow, or biceps pain, use a comfortable grip and shorter range or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- D.Y. Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves about two good repetitions in reserve.