Back · Beginner

Machine Row

Upper Back · also Lats, Biceps

Equipment: Row Machine

How to do it

• Set the seat so the handles sit between chest and shoulder height
• Sit tall with your chest lightly on the pad and feet planted
• Grip the handles, arms long, shoulders back and down
• Pull your elbows back close to your sides, past your torso
• Let your arms extend slowly, keeping your chest on the pad

Common mistake

✕ LEANING BACK TO PULL → ✓ CHEST ON THE PAD, TORSO STILL

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, uwo.ca.