Leverage Machine Row

Lats, Rhomboids, TrapsHammer Strength Machine

The plate-loaded machine row is a foundational exercise for building overall back thickness. Fixed leverage paths keep the movement smooth and joint-friendly, while the chest pad locks your torso in place for maximum stability.

How to do it

1Adjust the seat height so the handles align with your chest.

2Sit down, plant your chest firmly against the pad, and grab the handles.

3Lower your shoulders and initiate the pull by squeezing your shoulder blades.

4Row the handles in, driving your elbows straight back.

5Control the weight all the way back to the start position.

Common mistakes

Leaning back and coming off the pad, which takes work away from the back muscles.

Shrugging your shoulders to your ears, shifting the load onto your neck and upper traps.

Letting the weight snap forward, placing jerky force on your joints.

Breathing

Exhale as you pull the handles toward you, and inhale as you return to the start position.

Make it harder or easier

To make it easier, lower the weight and work through a shorter range of motion. To make it harder, perform single-arm rows or hold a pause at full contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.