Rowing Machine
Muscle Group
Lats / Traps
Equipment
Machine
Difficulty
Beginner
Machine-guided rowing for safe and controlled back work.
How to Perform This Exercise
- 1 Position yourself on the machine, chest against the support.
- 2 Grasp the bar with the appropriate grip.
- 3 Pull the weight toward your navel while squeezing your shoulder blades together.
- 4 Hold the contraction for a second then release slowly with control.
- 5 Keep your back neutral and avoid using body momentum to cheat.
Common Mistakes to Avoid
- Rounding your back during the movement, risking lower back injury.
- Using body momentum to cheat instead of pulling with the back.
- Not squeezing the shoulder blades at the end of contraction, reducing effectiveness.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Latissimus dorsi
- Trapezius
- Rhomboids
Secondary Muscles
- Biceps
- Erector spinae
- Rear deltoids
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