← Back to library
Last updated February 2, 2026
Media unavailable
latslower backteres majortrapezius
Row (Machine: Plate Loaded)
Adjust the seat so your chest is supported. Pull the handles back through a full range of motion. Pause briefly at the contraction point.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
mid traps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
leverage machine
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the seat height of the plate-loaded row machine so that the handles are at about chest level when seated.
- Load the desired weight plates onto the machine, ensuring they are securely in place.
- Step 2Position Your Body
- Sit down on the machine with your back against the support pad and feet firmly on the footrests.
- Grip the handles with both hands, keeping your arms extended and your elbows slightly bent.
- Step 3Engage Your Core
- Before starting the movement, engage your core by tightening your abdominal muscles.
- Ensure your back is straight and your shoulders are retracted.
- Step 4Pull the Handles
- Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
- Keep your elbows close to your body as you pull.
- Step 5Hold and Squeeze
- Pause for a moment at the peak of the movement, squeezing your shoulder blades together.
- Ensure that your chest stays up and your back remains straight.
- Step 6Return to Starting Position
- Slowly extend your arms back to the starting position, maintaining control throughout the movement.
- Do not let the weights drop quickly; focus on a controlled return.
- Step 7Repeat
- Repeat the pulling and returning motion for the desired number of repetitions.
- Maintain proper form throughout each rep to avoid injury.
- Step 8Finish the Exercise
- After completing your reps, carefully place the handles back in their resting position.
- Stand up from the machine while keeping your back straight and adjust the seat back to its original position if necessary.