Machine Row
Muscles worked: Back (assisted by biceps, rear delts).
How to do it
- Sit at the seated row machine with your chest against the pad and feet planted.
- Grip the handles with arms fully extended, shoulders relaxed forward.
- Drive your elbows back and squeeze the shoulder blades together, pulling the handles to your torso.
- Pause at the contraction, then return under control to a full stretch.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest on the pad, neutral neck
- Squeeze the blades, slow return
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the machine row properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps: free-exercise-db (public domain) with IronPack corrections. Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.