Strength Training · Bodybuilding
Machine Low Row
The Machine Low Row is a supported pulling exercise that trains your back and biceps by moving handles toward your lower ribs along a guided path.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the seat so the handles start below chest height.
- Position the chest support so you can reach the handles with nearly straight arms.
- Sit against the support with your feet firmly on the footrests or floor.
- Grasp the handles with your palms facing the direction the grips allow.
- Pull the handles toward your lower ribs with your elbows close to your sides.
- Return the handles slowly until your arms are nearly straight.
Form cues
- Keep your wrists straight.
- Keep your neck long.
- Exhale as you pull.
- Let your shoulder blades glide.
Common mistakes
- Rocking away from the padReduce the weight until you can complete each pull without lifting your chest off the support.
- Forcing the elbows too far backEnd the pull before your shoulders roll forward or you need to arch your back.
- Curling the handles inwardDrive the movement with your elbows rather than bending your wrists to finish the pull.
Safety
Excessive weight or a forced range can strain your shoulders or elbows. Releasing loaded handles abruptly can make the machine arms snap back.
- Check that the seat adjustment and load selector or plate restraints are secure.
- Start with a light practice set to check that the machine's path feels comfortable.
- Let the mechanism settle into its resting position before releasing the handles.
If you have shoulder or elbow pain that persists with a lighter load and shorter range, get advice from a physiotherapist before continuing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Low Row Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.