Bent Over Neutral Grip Row Machine (chest supported)

Hinge forward so your chest rests on the chest pad, plant both feet firmly, and grip the handles with your palms facing each other. Keep your back straight and start with your arms hanging long so your back is fully stretched.

Keep your elbows close to your sides and drive them back toward your hips as you pull the handles. Keep your chest on the pad and pull until your elbows pass behind your torso.

Pause briefly at the top, then slowly straighten your arms and lower the handles. Let your shoulders travel down and keep feeling your lats lengthen all the way.

Focus on your lower lats pulling your elbows back along your sides. A neutral grip keeps your elbows close to your body, making the lat contraction easier to feel.

Letting your elbows flare out loses the benefit of the neutral grip and spreads the work to your upper back. If you have to lift your chest off the pad and use momentum, your lower back takes over, so lower the weight.

Exhale as you pull and inhale as you lower. Breathing while your chest lightly presses into the pad keeps your torso steadier.

Hooking the handles in your fingers and relaxing your thumbs makes it easier to pull with your back instead of your arms. Alternating with the wide-grip version trains your lats and upper back more evenly.