Row - Neutral Grip, Seated (Machine: Plate Loaded)

Grip the handles with palms facing each other. Pull your elbows back as far as possible, squeezing your mid-back. Don't shrug your shoulders.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lats

mid traps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

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

Step 1Setup
- Sit down on the seated row machine with your feet placed securely on the footrests.
- Adjust the seat height so that your knees are slightly bent and your feet are flat on the platform.
Step 2Grab the Handles
- Reach for the neutral grip handles with your palms facing each other.
- Ensure that your arms are fully extended and your shoulders are relaxed.
Step 3Position Your Body
- Sit up straight with your back against the pad, keeping your core engaged.
- Retract your shoulder blades and maintain a neutral spine throughout the exercise.
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.
Step 5Return to Start
- Slowly extend your arms back to the starting position, maintaining control of the movement.
- Ensure that you do not lean forward or backward during this motion.
Step 6Repeat
- Continue to pull and return the handles for the desired number of repetitions.
- Focus on maintaining proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully place the handles back on the machine.
- Stand up slowly, ensuring you maintain your balance as you exit the machine.