Back
Machine
Rowing machine (stack loaded) underhand grip
Underhand row with focus on lower/middle lat.
Setup
Adjust seat height to grip the handle underhand without raising your shoulders.
Press chest firmly against the pad.
Use underhand grip: palms facing up, elbows slightly rotated inward.
Pull shoulder blades back and down, opening up the chest.
Engage core, keep spine neutral.
Execution
Pull the handle in a straight line to the lower chest/upper abdomen.
Keep elbows close to the body, pulling back with maximum focus on the lower/middle lat.
Squeeze shoulder blades together at the end and hold briefly.
Guide the handle forward with control, fully extending arms and letting shoulder blades slide forward without rounding.
Breathing: Exhale when pulling, inhale when returning.
