Procaryote
Shoulder · Strengthening

Horizontal Row on Machine

Horizontal row on machine, 3 sets, 10 repetitions, tempo 2-0-2

Illustration of the Horizontal Row on Machine exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Tempo: 2-0-2

Description: Sit facing the machine, feet flat on the ground, grasp the handle with both hands. Pull the handle towards your abdomen while keeping your back straight and shoulders down, then slowly return to the starting position.

Tips: Keep the movement controlled, avoid leaning backward, and contract the shoulder muscles during the pull.

Progression: Gradually increase the load when you can perform 3 sets of 10 repetitions with good control and without pain.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
horizontal rowing machine
Starting position
Seated facing the machine, back straight, feet flat
Clinical goal
Muscle strengthening of the shoulders
Also known as
seated row, machine shoulder row, horizontal rowing machine

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.