Back
Machine
Rowing machine (plate loaded) hammer grip
Neutral grip row to the lower chest for lats and mid back.
Setup
Adjust seat height so the handle is at lower- to mid-chest level.
Keep chest firmly against the pad, feet flat on the floor.
Use a neutral hammer grip: palms facing, elbows slightly tucked.
Lift chest and actively pull shoulder blades back and down.
Brace your core and keep a neutral spine.
Execution
Pull the handle in a straight line toward the lower chest or upper abdomen.
Keep elbows close to the body, focusing on the lats and mid-back.
Hold the end position briefly, keeping shoulder blades squeezed together and down.
Return the handle under control, fully extend arms, and let shoulder blades slide forward without losing tension.
Breathing: Exhale when pulling, inhale on the return.
