Machine Seated Row (Plate-Loaded)
The plate-loaded seated row with no chest pad, so the trunk holds itself upright against the levers.
How to do it
Setup
Seated with the feet on the base, the handles gripped at arm's length, torso upright.
Steps
- Row the handles back until the elbows pass the torso.
- Squeeze the blades without leaning back.
- Return the levers forward with the torso still upright.
Common mistakes
Leaning back to heave the plates: with no pad the trunk works; lighter load. Rounding forward at the stretch: long spine at both ends. Jerking the levers: smooth from the stretch.
Breathing
Exhale on the row, inhale returning.
