Row machine
Also called chest-supported row machine, plate-loaded row
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Needs
- Weight machines
Setup
Set the seat so the handles are at the height of your lower chest. Sit with your chest against the pad.
Steps
- Hold the handles with straight arms.
- Pull them toward your body.
- Squeeze your shoulder blades together.
- Return slowly.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
In the middle of your back.
Common mistakes
- Lifting the chest off the pad.
- Shrugging toward the ears.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.