Machine row

Seated on a lever row with the chest on its pad, the handles draw back to the lower ribs as the shoulder blades squeeze: ACE rates the seated row machine beginner, and NASM notes the guided path adds stability.

Row family

Machine row

Easier option

DemandEasy

Equipment requiredStrength machine

Muscle focusBack · Biceps · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit on the machine with the chest against the pad, the handles at chest height in a neutral grip.
Draw the elbows back past the trunk, the shoulder blades squeezing, until the hands reach the lower ribs.
Pause, then let the handles return slowly.

Form cues

Keep the chest on the pad.
Don't shrug.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

ACE · Seated row machine (beginner) ↗
NASM · Seated machine row (all levels; the guided path adds stability) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Back. Also: Biceps, Shoulders.

Equipment

Strength machine

Level

Beginner. See the easier and harder options above.

Similar moves

Seated one-arm cable row demonstrated on the 3D figure

3D demoSeated one-arm cable rowBeginner · A cable machine

Dumbbell Incline Row demonstrated on the 3D figure

3D demoDumbbell Incline RowBeginner · A dumbbell + A bench or box

One-Arm Dumbbell Row demonstrated on the 3D figure

3D demoOne-Arm Dumbbell RowBeginner · A dumbbell + A bench or box

Chest-supported dumbbell row demonstrated on the 3D figure

3D demoChest-supported dumbbell rowBeginner · A dumbbell + A bench or box

Incline bench pull (45-degree incline row) demonstrated on the 3D figure

3D demoIncline bench pull (45-degree incline row)Intermediate · A dumbbell + A bench or box

Seated cable row demonstrated on the 3D figure

3D demoSeated cable rowBeginner · A cable machine

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Questions people ask

What muscles does the Machine row work?

Mainly the back, with help from the biceps and shoulders.

What equipment do I need for the Machine row?

Strength machine.

Is the Machine row good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Supported single-arm dumbbell row.

How do I make the Machine row harder?

Progress to the Supported single-arm dumbbell row, or add load, range or slower lowering once your form is solid.