BACK · COMPOUND
Machine Lat Row
A machine-based row with external support for consistent back training.
Primary musclesLats, Upper back
Secondary musclesBiceps, Rear delts
EquipmentMachine row
DifficultyBeginner · Horizontal Pull
How to perform
- Adjust the seat and handles to fit your reach.
- Pull toward the torso with controlled elbows.
- Return slowly to the stretched position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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