Machine Row
10 reps
Drive your elbows back until the handles reach your torso, then return them forward.
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BACK
Machine Row
A seated machine row that mainly works the back with support from the arms. The chest pad and fixed path add plenty of stability, making it a great way to learn or drill the rowing pattern. Think about pulling with your elbows rather than your hands to keep the back doing the work.
How to do it
- 1
Sit upright in the row machine with your chest against the support pad.
- 2
Grip the handles with an overhand or neutral grip.
- 3
Brace your core to keep your spine tall and neutral.
- 4
Keep your shoulders relaxed and drive your elbows back past your sides at about 45 degrees until the handles reach your torso.
- 5
Squeeze your back at the finish.
- 6
Return the handles to the starting position under control and repeat.