Machine Row
Also known as: Chest-Supported Machine Row, Lever Row, Seated Machine Row, Seated Row Machine, Machine Seated Row, Plate-Loaded Row Machine, Plate-Loaded Chest-Supported Row, Weight Plate-Loaded Chest-Supported Row, Chest-Supported Plate Loaded Row, Plate Loaded Chest Supported Row
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
- Sit with your chest against the pad and take the horizontal handles with an overhand grip.
- Pull the handles back until your elbows pass your torso.
- Squeeze the shoulder blades, then let the handles return until your arms are straight.
Cues
- Keep the chest on the pad.
- Start each rep by moving the shoulder blades back.
Common mistakes
- Leaning back off the pad to move more weight.
- Shrugging the shoulders up at the end of the pull.
- Letting the handles yank the arms forward on the return.