Machine Row
The Machine Row primarily works the Latissimus Dorsi, Rhomboids, Trapezius (Middle), with secondary activation of the Biceps Brachii (Long Head), Teres Major and stabilizer support from the Rectus Abdominis. It is a machine compound exercise at beginner difficulty.
Machine-based row with guided path providing stable rowing motion.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Rhomboids, Trapezius (Middle) |
| Secondary | Biceps Brachii (Long Head), Teres Major |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Teres Major (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Adjust machine seat and pads to fit body. Sit or position body in machine. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Latissimus Dorsi, Trapezius (Middle), Rhomboids.
Alternative Exercises
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