Machine Pronated-Grip Seated Row (Plate-Loaded)
The plate-loaded seated row on the wide overhand handles, pulled with the elbows out to the sides near shoulder height.
How to do it
Setup
Chest on the pad, palms down on the wide handles, arms long, feet planted.
Steps
- Pull the handles back with the elbows flared wide.
- Squeeze the shoulder blades together at the finish.
- Let the handles travel forward until the blades part.
Common mistakes
Elbows dropping to the ribs: that is the neutral row; keep them out. Shrugging as the elbows rise: shoulders stay away from the ears. Chest leaving the pad: the pad holds you; lighter plates.
Breathing
Exhale on the row, inhale returning.
