Back exercise

Machine Row

How to do the Machine Row with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start by holding the oar with arms extended, knees bent, and weight on the balls of your feet. With your back straight and core engaged, push back using only your legs, rolling through your feet so they’re flat when your legs are extended. Keep your arms extended throughout.
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Illustration showing the Machine Row
Targets

Muscles worked

Back muscle Back Primary Biceps muscle Biceps Secondary Forearms muscle Forearms Secondary Shoulders muscle Shoulders Secondary
Gear

Equipment

Row machine Row machine
Technique

How to do the Machine Row

  1. 1 Start by holding the oar with arms extended, knees bent, and weight on the balls of your feet.
  2. 2 With your back straight and core engaged, push back using only your legs, rolling through your feet so they’re flat when your legs are extended. Keep your arms extended throughout.