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8 Straight 8 Arched Machine Row

8 straight 8 arched machine row

BackIntermediateStrengthRow

At a glance

Muscles workedPrimary: Back
Muscle groupBack
DifficultyIntermediate
TypeStrength · Row
Sets & reps3 sets × 8 straight + 8 arched
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Sit at row machine
  2. Step 2: 8 straight pulls
  3. Step 3: 8 arched pulls
  4. Step 4: Squeeze back
  5. Step 5: Repeat

Equipment

Coaching tips

Benefits

8 straight 8 arched machine row

Common mistakes

Using momentum

Make it harder

Slower tempo

Make it easier

Standard row

Breathing

Exhale pulling

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.