Machine Low Row
Row the handles to the waist with a proud chest to target the mid-back and lats.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Machine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the upper back, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Low Row work?
- The Machine Low Row mainly works the upper back and lats.
- What equipment do you need for the Machine Low Row?
- A machine.
- How many sets and reps of the Machine Low Row?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Low Row?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Machine Low Row to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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