Machine row

4 × 8-12  ·  Equipment: Back machine

Muscle groups: Back · Arms

How to do machine row

1. Sit facing the row machine, plant your feet on the platforms and set the chest pad to your height.
2. Grab the handles with palms facing each other and straighten your arms without shrugging.
3. Keep your back straight, chest proud and core braced.
4. Pull the handles toward your abdomen driving your elbows back.
5. Squeeze your shoulder blades together at the end of the movement and hold for one second.
6. Straighten your arms slowly to the start position without letting the weight drop.

Mistakes to avoid

• Avoid leaning your torso back to move more weight; it overloads the lower back.
• Do not shrug when pulling: think about driving your elbows back, not the handles.
• Do not round your back or let your shoulders slump on the release; keep your chest open.
• To avoid injury, prioritize moderate weight and full control with a flat back at all times.

Progression

• Start with a weight that allows 8-10 reps with flawless technique and a flat back.
• Every 1-2 weeks add 1-2 reps or a small weight increase of about 5%.
• Focus on squeezing your shoulder blades at the end of every rep.
• Once you master 12 clean reps, increase the load and reset to 8.