Plate-Loaded Machine Row

Plate-Loaded Machine Row

Type: Compound Muscle: Upper Back Equipment: Machine

This machine allows for back workouts using individual weights.

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+Supports stable back training
+Allows heavy progressive loading
–Fixed path may feel uncomfortable
–Can encourage pulling with arms

This exercise targets:

Upper Back

Lats

Traps

Shoulders

Rear Delts

Rotator Cuff

–

Biceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Adjust seat so handles line up with mid to lower chest
Place chest against pad, feet planted, back neutral
Grip the handles firmly, thumbs around, wrists straight
Set shoulders down and back before each rep
Pull elbows back toward your hips; squeeze shoulder blades together
Keep chest on pad; don’t shrug or flare elbows high
Lower the handles slowly until you feel a stretch
Exhale as you pull, inhale as you return; start light and add plates evenly