Smart Workout Diary

Upper Back Machine Row

The upper back machine row is a seated pulling exercise performed on a resistance machine, typically using a chest-supported or upright rowing setup. It primarily trains the upper back, including the mid-back and rear shoulder region, while the biceps assist. It supports upper-body pulling strength, posture-focused training, and balanced back development.

Demonstration

Upper Back Machine Row — demonstration 1
Upper Back Machine Row — demonstration 2

Instructions

  1. Adjust the machine so the seat, chest pad if present, and handles allow you to sit tall with your feet planted securely.
  2. Choose a manageable load, grasp the handles with a neutral or overhand grip as provided, and begin with your arms extended without locking the elbows.
  3. Set your posture by keeping your chest supported or lifted, spine neutral, shoulders down, and abdomen gently braced.
  4. Exhale as you pull the handles toward your upper torso, driving your elbows back and squeezing your shoulder blades together without shrugging.
  5. Return slowly as you inhale, allowing the arms and shoulder blades to move forward under control; stop before your torso rounds or the weight stack slams.
Muscle Group
Upper Back
Other Muscle Groups
Rear Delts, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Pull with the elbows rather than curling the handles with your hands; this helps keep the upper back as the focus.
  2. Keep your neck long and shoulders away from your ears throughout the repetition.
  3. Use a load that allows a controlled return; do not use momentum or let the weight stack crash.
  4. Use a comfortable range that lets you retract the shoulder blades without forcing the chest forward or rounding the lower back.
Exercise library