Machine Row (Plate Loaded)
A standing bent-over row on a plate-loaded lever, the chest braced on the pad and both handles pulled to the trunk together.
How to do it
Setup
Standing on the platform, bent forward with the chest on the pad, both handles gripped, arms long.
Steps
- Row the handles up toward the lower ribs, elbows close.
- Squeeze the blades together at the top.
- Lower the lever until the arms are long again.
Common mistakes
Chest lifting off the pad to heave the weight: stay on it; the pad takes the lower back out. Jerking the plates up: a smooth pull and a controlled lower. Shrugging the handles up: the elbows travel back, the shoulders stay down.
Breathing
Exhale on the row, inhale lowering.
