Step by step
- Adjust the seat and chest pad so you reach the handles with straight arms.
- Rest your chest on the pad and grab the handles.
- Pull, driving your elbows back and squeezing your shoulder blades together.
- Return slowly until your arms are straight and your shoulder blades spread.
Tip: It's a good row for beginners or for days when your lower back is tired.
Common mistakes
If you lean back to pull, momentum does the work. Keep your chest on the pad.
Pull with your elbows, shoulders away from your ears.
Let your shoulder blades spread to work the full range.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Neutral or overhand grip?
Palms facing each other works your lats more; palms down with elbows out, your upper back.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add machine row to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.