Bent-Over Machine Row

Body region

• Back
• Arms

Equipment

• T-Bar Row Station or Lever Machine

Technique

1. Stand on the platform, lean forward and rest your chest on the pad.
2. Grip the handles with your arms straight and knees slightly bent.
3. Row the handles toward your chest, driving the elbows back.
4. Lower until the arms are straight.

Cues

• Keep the chest on the pad and the back flat.

Common mistakes

• Lifting the chest off the pad to jerk the weight.
• Locking the knees, which loads the lower back.

Variations

• Alternating Close-Grip Machine Row
• Bent-Over V-Bar Machine Row
• Close-Grip Machine Row
• Machine Wide-Grip Row
• One-Arm Bent-Over Machine Row
• One-Arm Machine Row
• Reverse-Grip Machine Row

Alternatives

• Seated Cable Row
• Chest-Supported Dumbbell Row
• Barbell Row