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Machine Rows

Exercise Tips

  • Keep your back flat

Machine Rows

This exercise targets your middle back and provides a low cardio benefit. It also works your biceps.

Muscle Group

Rhomboids (Middle Back), Biceps


1 Day a Week to
3 Days a Week


Row Machine

Cardiovascular Benefit


Muscle Group: Rhomboids (Middle Back), Biceps

Equipment: Row Machine

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Back

Starting Position: Position yourself on the row machine, feet flat on the ground and chest flat on the pad. Grab the handles with an overhand grip, arms fully extended.

  1. 1 Exhaling, simultaneously pull your elbows straight back, keeping them close to your sides. Pinch your shoulder blades together the entire time.
  2. 2 Inhale and slowly return to the starting postion.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.