The Machine Row is a beginner machine row that primarily trains the back and lats, with the biceps and shoulders assisting. It is useful for building horizontal pulling strength through the back and lats.
Primary muscles
back, lats
Secondary muscles
biceps, shoulders
Equipment
machine
Difficulty
beginner
TARGET AREA
Muscles worked
Primary muscles
back, lats
Secondary muscles
biceps, shoulders
THE MOVEMENT
How to perform
Adjust the seat/chest support so the handles can be reached without rounding the torso.
Set the chest or torso firmly and begin with the arms extended.
Row the handles back by driving the elbows behind the body.
Return slowly until the back is lengthened without letting the shoulders collapse.
IRONYOU / CORE
Core cues
Keep the torso position consistent from rep to rep.
Drive the elbows back while keeping the shoulders away from the ears.
Control the return so the back stays loaded instead of letting the weight pull you forward.
STAY SHARP
Common mistakes
Turning the row into a torso swing.
Shrugging instead of pulling through the back.
Cutting the eccentric short and losing the stretched position.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Machine Row Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Row estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
41.1 kg
54.5 kg
67.8 kg
95.6 kg
60 kg
45.6 kg
60.3 kg
75.1 kg
105.9 kg
70 kg
49.6 kg
65.6 kg
81.7 kg
115.2 kg
80 kg
53.2 kg
70.4 kg
87.7 kg
123.6 kg
90 kg
56.5 kg
74.8 kg
93.1 kg
131.3 kg
100 kg
59.4 kg
78.7 kg
98 kg
138.2 kg
110 kg
62.1 kg
82.3 kg
102.4 kg
144.4 kg
120 kg
64.5 kg
85.5 kg
106.4 kg
150 kg
Machine Row Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Row estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
18.2 kg
24.1 kg
30.1 kg
42.4 kg
50 kg
24.3 kg
32.2 kg
40.1 kg
56.5 kg
60 kg
28.1 kg
37.2 kg
46.3 kg
65.3 kg
70 kg
30.5 kg
40.3 kg
50.2 kg
70.8 kg
80 kg
31.9 kg
42.3 kg
52.7 kg
74.2 kg
90 kg
32.9 kg
43.5 kg
54.2 kg
76.4 kg
100 kg
33.4 kg
44.3 kg
55.1 kg
77.7 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Barbell Row, Seated Cable Row, and One Arm Dumbbell Row.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Machine Row in IronYou.
Keep your last session, progress and next target with you when you train.