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Machine Row (Pronated Grip)
The Machine Row (Pronated Grip) is a strength exercise on a machine for your back. Share of the load in the Zulta muscle model: mid traps 20%, rhomboids 18% and rear delts 16%.
How to do it
- Set the seat so the horizontal handles are at chest height and the chest meets the pad.
- Sit tall with the chest on the pad and grip the handles overhand.
- Start with the arms straight and the shoulder blades spread.
- Row the handles back with the elbows flared out until they pass the torso.
- Return slowly until the arms are straight.
Tips
- Pull toward the lower chest with the elbows at about 60 degrees from the torso.
- Squeeze the shoulder blades together at the end.
Common mistakes
- Tucking the elbows in against the sides.
- Lifting the chest off the pad.
- Bending the wrists back.
Muscles worked by the Machine Row (Pronated Grip)
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbows flared away from the body turn the row into horizontal abduction. Fixed path. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.
Machine Row (Pronated Grip) alternatives
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Frequently asked questions
What muscles does the Machine Row (Pronated Grip) work?
Mainly the mid traps and rhomboids. The rear delts, lats (upper), biceps (long head), biceps (short head) and brachialis assist.
Is the Machine Row (Pronated Grip) good for beginners?
Yes. The Machine Row (Pronated Grip) is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Machine Row (Pronated Grip)?
For example the Hammer Strength High Row, Machine High Row and Seated Machine Row (Wide Grip). They train mostly the same muscles.
How do you make the Machine Row (Pronated Grip) harder?
Add weight or reps, or move on to the High Cable Row and Seal Row.
Sources
- Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
- Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)
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