Row (Machine)
How to do it
Sit at the row machine with feet braced and grip the handles with arms extended forward. Pull the handles to your torso, driving elbows back to engage the lats, then extend arms back to a full stretch.
Setup
Adjust the seat and chest support, if present, so the handles align with your lower chest and your arms can extend without the shoulders collapsing forward. Plant your feet and choose a grip that keeps your wrists neutral.
Where you should feel it
Through the lats and between the shoulder blades along the machine path, with the biceps assisting. If the arms dominate, keep your chest supported and drive your elbows rather than yanking the handles.
When to use it
Use for stable horizontal-pull volume when trunk stabilization is not the goal, especially for controlled sets near fatigue. The fixed path makes progression straightforward in the 8-15 rep range.