Neutral Grip Seated Machine Row

How to Perform the Neutral Grip Seated Machine Row

Adjust the chest pad and seat height so you can reach the handles comfortably with arms extended.
Sit down with your chest against the pad and grip the neutral handles with palms facing each other.
Start with your arms fully extended, feeling a stretch in your back.
Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
Continue pulling until the handles reach the sides of your torso and your elbows are behind your back.
Squeeze your back muscles hard for a one-second hold at the contracted position.
Slowly extend your arms forward, returning to the starting position under control.
Repeat for the prescribed number of repetitions.

Pulling with the arms and biceps rather than the back

Initiate the pull by retracting your shoulder blades, then drive your elbows back; think of your arms as hooks.

Leaning back away from the chest pad during the row

Keep your chest firmly against the pad throughout; if you must lean back, the weight is too heavy.

Shortening the range of motion by not fully extending at the start

Allow a full stretch at the starting position with arms extended to maximize the range of motion.

✓Chest-supported design eliminates lower back fatigue, allowing you to focus entirely on back development.
✓Neutral grip provides a strong, comfortable pulling position for most lifters.
✓Machine guidance ensures consistent tension throughout the range of motion.

●Think about pulling your elbows into your back pockets to better engage the lats.
●The chest pad support eliminates lower back involvement, making this ideal for those with lower back issues.
●Vary the height of where you pull to (higher for upper back, lower for lats) to target different areas.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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