Machine Alternating Narrow-Grip Seated Row (Plate-Loaded)
The plate-loaded seated row with narrow handles pulled one arm at a time; the resting arm holds long while the other rows.
How to do it
Setup
Seated, chest on the pad, feet planted, a narrow handle in each hand, arms long.
Steps
- Row one handle to the ribs, elbow tight to the body.
- Return it long before the other arm starts.
- Alternate sides for the set, chest staying on the pad.
Common mistakes
Rotating toward the working arm: chest square on the pad. Starting the next arm early: one full return, then the switch. Letting the resting arm bend: it waits long.
Breathing
Exhale on each row, inhale switching.
