Machine Low Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Row Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Machine Low Row is a compound pulling exercise performed on a row machine that primarily targets the trapezius muscles while also engaging the lats, upper back, biceps, and shoulders. It involves a seated position where you pull the handles toward your torso in a controlled horizontal motion, emphasizing contraction in the back muscles. This exercise provides a stable and guided movement path, making it effective for building strength and hypertrophy in the upper and mid-back while reducing the need for balance and stabilization compared to free-weight rows.
How to Perform
Sit on the row machine with your feet flat on the footrests and knees slightly bent.
Adjust the chest pad and seat so that your torso is upright and your arms can fully extend without locking out.
Grasp the handles with a neutral or overhand grip, keeping your shoulders relaxed.
Engage your core and keep your back straight, avoiding rounding or arching.
Pull the handles toward your torso by driving your elbows backward and squeezing your shoulder blades together.
Hold the contraction for a brief moment, focusing on engaging the traps and upper back.
Slowly extend your arms back to the starting position in a controlled manner, maintaining tension in the muscles.
Repeat for the desired number of repetitions while keeping a steady, controlled rhythm.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and avoid leaning forward or backward excessively.
Focus on squeezing your shoulder blades together at the peak of the row.
Use a controlled motion, avoiding jerky or swinging movements.
Maintain a firm grip on the handles without over-tensing your forearms.
Do not shrug your shoulders upward; keep them down and relaxed.
Avoid locking your elbows at full extension to maintain constant tension.
Keep your core engaged to stabilize your torso throughout the movement.
Adjust the seat and chest pad properly to ensure full range of motion.
Start with a manageable weight to focus on proper form before increasing load.
Breathe steadily, exhaling during the pull and inhaling during the release.
How Not to Perform
Do not round or arch your back during the movement.
Do not use momentum or jerk the handles toward your body.
Do not lift your shoulders toward your ears while pulling.
Do not lock your elbows at full extension.
Do not lean excessively forward or backward to increase the weight.
Do not grip the handles too tightly, creating unnecessary forearm tension.
Do not rush through the repetitions; avoid performing them too quickly.
Do not let your chest or torso move away from the chest pad.
Do not use a weight that prevents full control of the movement.
Do not forget to engage your core to stabilize your upper body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
