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

Step-by-step instructions

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

1. Step 1Setup
   • Sit down on the seated row machine and adjust the seat height so that your feet can comfortably reach the foot platform.
   • Ensure that the chest pad is positioned against your chest for support.
2. Step 2Adjust the Machine
   • Set the weight on the machine according to your fitness level.
   • Make sure the handles are positioned at a comfortable height for your reach.
3. Step 3Grip the Handles
   • Using a reverse grip (palms facing you), grasp the handles firmly.
   • Your hands should be shoulder-width apart, and your arms should be fully extended in front of you.
4. Step 4Position Your Body
   • Sit up straight with your back against the pad and your feet firmly placed on the foot platform.
   • Engage your core and keep your shoulders down and back.
5. Step 5Pull 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 and focus on using your back muscles.
6. Step 6Return to Start
   • Slowly extend your arms back to the starting position, maintaining control of the weight.
   • Ensure that you do not lean forward or backward during this movement.
7. Step 7Repeat
   • Repeat the pulling and returning motion for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, gently place the handles back to their resting position.
   • Carefully step off the machine and ensure you are stable before walking away.