Back
Machine
Low row, neutral/narrow grip
Straight pull to the lower chest: focus on lats and mid back.
Setup
Adjust seat height so the handle is at the level of your lower rib cage.
Press chest firmly against the pad, feet flat on the floor.
Grip the handle with a neutral or close grip, elbows pointing slightly back/outward.
Chest up, pull shoulder blades actively back and down.
Brace core, keep spine neutral.
Execution
Pull the handle in a straight line toward your lower chest or upper abdomen.
Keep your elbows close to your body, focusing on the lats and mid-back.
Hold the end position briefly, keeping your shoulder blades fully squeezed and down.
Control the handle as you return, fully extending your arms and letting your shoulder blades slide forward without dropping.
Breathing: Exhale when pulling, inhale when returning.
