BackBeginnerCompound
Machine Row
Chest-supported machine row.
Benefits
- Very stable, safe to push hard
- No lower-back load
How to do it
- Chest on the pad
- Drive the elbows back
- Pause one second at the back
Common mistakes
- Leaning off the pad
- Short, choppy reps
Starting prescription
- sets
- 3
- reps
- 10–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
No equipment
Harder
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