Machine Lat Row


  • Seated on machine with your hands gripping the handles such that your palms are facing in or up. Your arms are fully extended.
  • Pull the handles back following the arc motion of the machine.
  • Once you feel a contraction of your back muscle, hold and contract for 1-2 seconds.
  • Release back to the extended position.


  • Keep you back posture straight, with your chest flat against the padding.
Primary muscles Latissimus dorsi (Lats)
Secondary muscles Trapezius Posterior delts Infraspinatus Teres