Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Machine Row

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also traps, biceps, delts

You need

Chest-supported row machine

How to do itPictures · 3 steps
Chest pad
1Start
Chest pad
2Squeeze
Main musclesAlso working
  1. 1Chest against the pad
  2. 2Full reach forward each rep
  3. 3Drive elbows back past your torso

Most common mistake

Seat set so low you row into your neck.

Watch a demo

Good for

  • Ranked #1 for back
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Chest-Supported Rowvs Seal Rowvs Single-Arm Cable Row
S
For back
#1 of 40
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Research
94
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 94
Target tensionExcellent
Loaded stretchStrong
ProgressionExcellent
Low costExcellent

Chest support removes the lower back from the equation, so the upper back takes all the work.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SAssisted Pull-UpMachine

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