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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Machine Row

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, biceps, delts

You need

Machines

Chest-supported row machine setup →
How to do itPicture · 3 steps
Chest pad
  1. 1Chest against the pad
  2. 2Full reach forward each rep
  3. 3Drive elbows back past your torso

Most common mistake

Seat set so low you row into your neck.

Watch a demo
S
For back
#1 of 40
See the full list →
Research
94
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%5/5

Chest support removes the lower back from the equation, so the upper back takes all the work.

How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SAssisted Pull-UpMachine

Takes

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