Machine Rows

About This Exercise

A chest-supported row machine variant, performed seated with the chest braced against a pad. The fixed path of motion and chest support together reduce the lumbar-stabilisation demand of free-weight rowing — a useful trade-off when training around lower-back fatigue or wear-and-tear that becomes common after age 40. Distinct from cable rows (cable allows variable path, the user controls the trajectory) and bent-over barbell rows (no chest support, full posterior-chain stabilisation demand).

1Setup

Adjust the seat and chest pad so the chest is firmly supported and the handles can be reached with the arms extended (slight forward lean of the upper body if the seat is correctly set). Plant the feet flat on the platform or floor. Grip the handles with the grip the machine provides (neutral, pronated, or supinated depending on the machine).

2Execution

Pull the handles toward the mid-torso by driving the elbows back, leading with the upper back rather than the biceps. Pause briefly at the contracted position with the shoulder blades pinched together, then return under control to the start without letting the shoulders round forward at the bottom. Maintain chest contact with the pad throughout.

Pro Tips

• Lead with the upper back, not the biceps — the elbows go back, the hands follow
• Brief pause at the contracted position to reinforce scapular retraction
• Chest stays planted on the pad throughout — do not lift off to chase load
• For over-40 lifters: chest-supported rows are the joint-friendly default for back volume work; reserve free-weight rowing for days when the lower back is fresh