Back
Machine
High row – overhand grip
Arched pull to lower chest focusing on upper lat and back.
Setup
Adjust seat height so the handle is at chest or rib cage height.
Lean chest against the pad, place feet firmly on the floor.
Use a wide overhand grip, secure and neutral at the outer handle.
Chest out, pull shoulder blades actively back and down.
Engage core, keep lower back neutral.
Execution
Pull the handle back and down in an arc, toward the lower chest or rib cage.
Elbows lead the movement, hands follow.
Squeeze the shoulder blades together fully in the end position.
Return the weight with control, extending arms and letting shoulder blades slide forward.
Breathing: Exhale when pulling, inhale when returning.
