Machine Rows

Muscle Worked

Latissimus dorsi, Middle part of Trapezius & Rhomboids

Instructions

• Sit on a rowing machine with adjustable seat & chest pads. The whole width of the trunk should be supported by the chest pad.
• Place your feet on the floor if possible. Your knees should be lower than your pelvis.
• Grasp the grips below shoulder height, with your palms facing one another and with your arms slightly bent.
• Without tensing up pull your arms back close to your body. Your shoulders should also move back along with your arms.
• At the end position, your shoulder blades should be drawn together as closely as possible.
• Now, push the grips as far away from you as you can, not only extending your arms, but also bringing your shoulders forward again.

Don'ts

• Make sure that your legs are sufficiently bent, otherwise the pelvis tends to be pulled back by thigh flexors.
• Try to keep your upper part of the body completely still, while doing the exercise.