Machine Close Grip Row

A rowing motion performed on a machine with a close grip, targeting the middle back with emphasis on the rhomboids and upper lats.

Instructions

1. Sit at the machine with your feet firmly planted on the floor or footrest and your torso upright.
2. Grasp the handles with a close grip (hands closer together than shoulder-width), keeping your arms extended in front of you.
3. Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades together.
4. Keep your chest up and lean back slightly as you pull, but maintain control of the movement.
5. Pause at the top of the movement and feel the contraction in your middle back.
6. Slowly extend your arms and return to the starting position with control.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your elbows tucked close to your body throughout the movement to maximize back activation.
• Maintain an upright posture and avoid rounding your lower back.
• Focus on pulling with your back muscles rather than relying on your arms.
• Start with a lighter weight to establish proper form before increasing resistance.
• Avoid jerking or using momentum; maintain a steady, controlled tempo.
• Pause briefly at full contraction to enhance mind-muscle connection.