The Machine Neutral Row is a beginner-friendly machine strength exercise that targets the lats and middle back. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary muscles—
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Neutral Row
Set the chest pad so it sits across your upper chest with your shoulders just above the handle position.
Grip both neutral handles with palms facing each other and let your arms hang fully extended.
Brace your core and press your chest firmly into the pad to lock your torso in place.
Pull the handles toward your ribs by driving the elbows back and squeezing the shoulder blades together.
Pause at the top of the pull with the elbows behind the body, feeling the mid-back contract hard.
Lower the handles slowly over 2 to 3 seconds back to a full stretch, then repeat without losing chest contact.
02 The payoff
Why it earns its spot
Builds the lats and mid-back with no lower-back fatigue.
Wrist- and shoulder-friendly thanks to the neutral grip position.
Easy to load progressively without compromising form.
03 Don't do this
Common mistakes
Pulling with the biceps instead of leading with the elbows, which steals work from the back.
Letting the chest peel off the pad to use body english, which defeats the support and overloads the low back.
Cutting the lowering short and dropping the handles fast, missing most of the muscle-building tension.
Shrugging the shoulders up at the top of the row, swapping mid-back work for trap dominance.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Neutral Row, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
