# Machine Row

URL: https://heatsy.app/ex/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: Back, Arms

## Muscles

- Main: Trapezius, Latissimus Dorsi, Rhomboids
- Helps: Deltoid, Teres Major, Biceps, Brachialis, Brachioradialis
- Holds: Flexor Digitorum Superficialis

## Equipment

- Lever Machine

## Technique

1. Adjust the seat and chest pad so the handles are at about lower-chest height with your arms straight.
2. Sit with your chest against the pad and take the horizontal handles with an overhand grip.
3. Pull the handles back until your elbows pass your torso.
4. 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.

## Variations

- [Alternating Close-Grip Machine Row](https://heatsy.app/ex/alternating-close-grip-machine-row)
- [Bent-Over Machine Row](https://heatsy.app/ex/bent-over-machine-row)
- [Bent-Over V-Bar Machine Row](https://heatsy.app/ex/bent-over-v-bar-machine-row)
- [Close-Grip Machine Row](https://heatsy.app/ex/close-grip-machine-row)
- [Machine Wide-Grip Row](https://heatsy.app/ex/machine-wide-grip-row)
- [One-Arm Bent-Over Machine Row](https://heatsy.app/ex/one-arm-bent-over-machine-row)
- [One-Arm Machine Row](https://heatsy.app/ex/one-arm-machine-row)
- [Reverse-Grip Machine Row](https://heatsy.app/ex/reverse-grip-machine-row)

## Alternatives

- [Seated Cable Row](https://heatsy.app/ex/seated-cable-row)
- [Chest-Supported Dumbbell Row](https://heatsy.app/ex/chest-supported-dumbbell-row)
- [Barbell Row](https://heatsy.app/ex/barbell-row)