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Machine Row exercise guide showing 3 movement steps using row machine
Machine Row exercise guide showing 3 movement steps using row machine
Back3 steps•5s movement guide

Machine Row exercise image and instructions

See how to do Machine Row in a clear 3-step exercise image with concise instructions. Focus: mid back and lats using row machine.

#back#biceps#bilateral#compound#equipment#lats#midback#reardelts#repetition#rhomboids#rowmachine#seatedatthedeclaredequipment
Read the detailed Machine Row tutorial →

Short instructions

How to do Machine Row

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Adjust the seat, brace against the support, grip both handles, and begin with long arms.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and pull the handles toward the torso while squeezing the shoulder blades.

    Breathing: Exhale through the effort.

  3. 3

    Return under control

    Inhale and return along the machine path without losing support contact.

    Breathing: Inhale through the controlled return.

Setup and safety note: Chest or back support stays in contact; handles move symmetrically.

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