About this exercise
A plate-loaded bent-over row performed on a lever machine, which guides the movement path and supports the torso. This variation allows heavy loading with reduced spinal stress compared to a free-weight barbell row.
Machine Bent Over Row
Step by step instructions, muscle activation and variants for the Machine Bent Over Row.
MediumRear shouldersTrapezius
How to Perform
- Load the machine with appropriate weight plates and position yourself at the chest pad or in the bent-over position as dictated by the machine design
- Grip the handles with an overhand grip at approximately shoulder width
- Retract your shoulder blades slightly before initiating the pull
- Drive your elbows back and upward, pulling the handles toward your lower chest or abdomen
- Squeeze your lats and upper back at the top of the movement
- Lower the handles back to full arm extension in a controlled manner
- Maintain a flat back and avoid rounding the spine throughout each repetition
Muscle Activation
Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsOuter forearmMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Machine Bent Over Row
The Machine Bent Over Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
45-Degree Back Extension with Scapular Adduction
Bodyweight · Medium
Middle backLower backGlutesHamstringsTrapezius
Ape Traverse
Bodyweight · Hard
Side shouldersMiddle backBicepsCoreInner forearm
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back