Are you looking for more than pull-ups and lat pulldowns for a thick back? Rows play an important role in creating a thicker back, increasing your pulling strength, and also adding size to your upper body. The best choice for getting the job done is using the mid row machine.
What Is a Mid Row Machine?
The mid row machine is a strength training machine that targets the muscles that pull the arms backwards to the midline of the body. Commonly, machines are in a seated position with handgrips, with the user in front of them.
Pull the handles into your body while keeping your torso stationary. With a standard barbell row, you have to support the weight against your body, but with a seated mid row machine, it offers added stability and support.
Another machine is the mid-row chest-supported machine. Here, there is a chest pad which provides the stability needed to focus on the movement and stay in position.
Mid Row Machine Muscles Worked
Top asked questions about the mid row machine what's the mid row machine works?
The arms and shoulders will help to bring the mid row up from the bottom position. The main muscles worked include:
-
Latissimus dorsi: The lats assist in pulling the arms back and add to the width of the back.
-
Rhomboids – The rhomboids lie between the shoulder blades and will assist to draw back the scapula when rowing.
-
Trapezius: All of the traps including the middle part of the traps which are responsible for retraction of the shoulder-blade.
-
Rear deltoids: These shoulder muscles are involved in the pulling movement.
-
Biceps: The biceps assist in flexing the elbows when you draw the handles to your torso.
-
Forearms: They are important for grip strength and handle control.
Because several muscles work together, the mid row back machine can be a valuable addition to a complete upper-body workout.
How to Perform a Seated Mid Row Machine Exercise
Good technique makes a difference when performing seated mid row machine exercise.
-
Firstly, set the seat and handles to a comfortable starting position.
-
Sit upright with a tall chest, a held shoulder position and a natural curve in your back.
-
Engage your core and grip the handles tight. Pull the handles into your chest by driving your elbows back. Maintain control of your elbows during the pull and try to create a big squeeze in between your shoulder blades when the handles get close.
-
Hold briefly at this contracted point and then slowly straighten your arms back to the starting position.
-
Do not use your torso, shrug your shoulders, or find momentum to swing the weight. Focus on doing reps with control so you keep constant tension on the muscle.
Benefits of a Machine Mid Row
Here are few benefits to using a machine mid row for strength. Since the machine moves the resistance for you, there's less need to focus on keeping your back stabilized.
-
For advanced lifters, they are a potential means of accumulating extra training volume without relying solely on free weight movements. For free weights, you can contact True Iron Fitness to buy 5-75 dumbbell set with rack.
-
A seated row can be made accessible to a large number of lifters as well.
-
For beginners, machines are a simple and effective way to be introduced to horizontal pulling.
-
The best plate-loaded machine will allow you to do progressive resistance training with ease. For example, the Hammer Strength plate loaded iso lateral row has two independent movement arms and chest support, meaning one side of the body can exercise independently and be supported at the same time. True Iron Fitness offers you the Hammer Strength machines if you are in search of a machine that centers around this style of row.
Mid Row vs. Low Row Machines
Both mid row and low row machines include pulling motions, but the body positions and machine configuration can result in various pulling ranges and sensations of training.
Mid Row Machine: Generally, this machine pulls you in horizontally toward your chest. It is good for mid-back, lats, rhomboids, and trapezius.
This type of low row machine features handles and a pulling path set at a different angle, which can result in a lower angle of resistance. An example of a low row with this configuration is the Hammer Strength Iso Lateral Low Row. This low row features independently moving arms for each side.
Middle Row versus. Low Row: The decision you make between the middle row and low row may be based on your objectives, your preferred exercise pattern, and the back-building moves you want to have on your program.
Build a Stronger Back With the Mid Row Machine
Use a seated or chest-supported mid row machine or plate-loaded iso-lateral row with great technique and progression.
Ideally the mid row back machine is a piece of equipment that you would expect to see in a commercial gym and one that is robust in its design and easy to use.
Find our complete selection of strength-training machines from True Iron Fitness to get machines made to help you for effective and regular back training.
