Back
Machine
Rowing machine (stack loaded) overhand grip
Wide rows for upper lat and upper back.
Setup
Adjust seat height so the handle is roughly at chest level.
Press chest firmly against the pad.
Take a wide overhand grip: hands slightly wider than shoulder width, elbows pointing slightly out.
Pull shoulder blades back and down, open the chest.
Brace core, keep spine neutral: no arching or rounding your back.
Execution
Pull the handle in an arching path toward the mid-chest.
Elbows lead the movement, hands follow, allowing the upper lat and upper back to work optimally.
Squeeze shoulder blades together tightly at the end position and hold briefly.
Return the handle forward with control, fully extending arms, letting shoulder blades slide forward without rounding completely.
Breathing: Exhale when pulling, inhale on the return.
