Low Row Machine

Setup

1. 01Set the seat high enough that the handles start below chest level.
2. 02Adjust the chest pad for full arm extension at the start.
3. 03Take a neutral grip on the low handles.
4. 04Sit tall with the chest on the pad and feet planted.

Execution

1. 01Pull the handles down and back toward the hips.
2. 02Drive the elbows behind the body, keeping them tucked.
3. 03Squeeze the lats at the end of the pull.
4. 04Return slowly to a full overhead-forward stretch.

Checkpoints

• -Pulling line travels toward the hips, not the chest.
• -Elbows stay close to the torso the entire rep.
• -Chest maintains contact with the pad.
• -Shoulders stay away from the ears at the finish.

Common mistakes

• -Pulling high toward the chest, which shifts work to the upper back.
• -Leaning back off the pad to move heavier loads.
• -Rushing the eccentric and losing the lat stretch.
• -Over-gripping and letting the forearms give out first.