Machine row
Log this in the trackerAlso known as: Hammer strength row, Plate-loaded row
A chest-supported row on a fixed path, easy to load heavily and hard to cheat.
What it is
A seated row against a chest pad with handles on a fixed arc. The support takes the lower back and torso swing out, leaving the back to work.
Muscles worked
Primary: Upper back, Lats. Secondary: Biceps, Rear deltoids.
How to perform it
- Set the seat so the handles line up with the middle of your chest.
- Sit with the chest against the pad and take the handles at arm's length.
- Row the handles back, driving the elbows past the ribs and squeezing the blades.
- Return slowly to a full stretch without letting the chest leave the pad.
Common form faults
- Pulling the chest off the pad to move more weight. Stay pinned. The pad is there so the back has to do the work.
- Cutting the return short and losing the stretch. Let the arms straighten fully between reps; that is where the lat grows.
Programming
8 to 15 reps. Ideal for high-effort back work, single-arm sets, and days when the lower back is already taxed.
Plan your training
Variations & substitutions
Frequently asked questions
- Should I row with one arm at a time?
- Single-arm sets on a plate-loaded row give a longer range and let you even out sides. Do both across a training block.
- Neutral or overhand handles?
- Neutral grips tend to bias the lats, wider overhand grips the upper back. Most machines offer both; use each for a few weeks.