A horizontal pulling exercise performed on a leverage row machine that primarily works the latissimus dorsi and middle back through scapular retraction and elbow-driven rowing.
How to do the Bent Over Row (Machine)#
- Set the machine so the handles are reachable with your feet planted and your torso angled forward.
- Take a firm grip on the handles with arms extended and hinge at the hips to establish a stable, braced torso.
- Pull the handles toward your lower chest by driving your elbows straight back and squeezing your shoulder blades together.
- Hold briefly with the shoulder blades fully retracted and the torso steady.
- Lower the handles under control to the start position without allowing the back to round or the shoulders to collapse.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae)
Common mistakes#
- Rounding the lower back during the pull.
- Using torso momentum instead of a controlled row.
- Leading the movement with the arms rather than retracting the shoulder blades.
- Allowing the shoulders to shrug toward the ears.
