Machine Pronated-Grip Seated Scapular Retraction Shrug (Plate-Loaded)
Seated at a plate-loaded row machine with the chest on the pad and the arms straight, pull the shoulder blades back together; the arms never bend.
How to do it
Setup
Chest against the pad, overhand grip on the handles, arms straight in front, shoulders let forward.
Steps
- Draw the shoulder blades back and together, elbows straight.
- Hold the squeeze with the chest still on the pad.
- Let the blades travel forward again under control.
Common mistakes
Turning it into a row: the elbows stay straight; the blades move the levers. Chest leaving the pad to add range: stay against it. Shoulders rising to the ears: pull the blades back and slightly down.
Breathing
Exhale squeezing the blades, inhale releasing.
