Row (Machine: Plate Loaded)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the plate-loaded row machine so that the handles are at about chest level when seated.
   • Load the desired weight plates onto the machine, ensuring they are securely in place.
2. Step 2Position Your Body
   • Sit down on the machine with your back against the support pad and feet firmly on the footrests.
   • Grip the handles with both hands, keeping your arms extended and your elbows slightly bent.
3. Step 3Engage Your Core
   • Before starting the movement, engage your core by tightening your abdominal muscles.
   • Ensure your back is straight and your shoulders are retracted.
4. Step 4Pull the Handles
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you pull.
5. Step 5Hold and Squeeze
   • Pause for a moment at the peak of the movement, squeezing your shoulder blades together.
   • Ensure that your chest stays up and your back remains straight.
6. Step 6Return to Starting Position
   • Slowly extend your arms back to the starting position, maintaining control throughout the movement.
   • Do not let the weights drop quickly; focus on a controlled return.
7. Step 7Repeat
   • Repeat the pulling and returning motion for the desired number of repetitions.
   • Maintain proper form throughout each rep to avoid injury.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the handles back in their resting position.
   • Stand up from the machine while keeping your back straight and adjust the seat back to its original position if necessary.