Low Row Machine

Sit with your chest open, grip the handles, and brace your core so your lower back does not round. Set your posture from the start so the handles can travel naturally toward your lower abdomen.

Pull the handles toward the area below your navel while driving your elbows back close to your torso. Bring the handles in close to your body to create a stronger contraction in your lower lats and inner back, and keep your torso upright to reduce lower-back strain.

Briefly squeeze at the most contracted point, then slowly straighten your arms while keeping the lower outer-back area lengthened. Control the machine so it does not snap back, and the next rep will carry the same feel.

Move as if your lower lats and inner back are pulling your elbows behind you. You are getting the most from this exercise when your elbows pass close to your body and you clearly feel the back of your sides fold inward.

If your lower back rounds or you pull the handles too high, your shoulders and arms take over instead of your lower lats. Pulling hard with your hands increases forearm fatigue, so use your elbow path to guide each rep.

Exhale as you pull and inhale as you return. Keep breathing instead of holding your breath so you can brace your core longer and control the return more smoothly.

If you cannot feel your lower lats, try pulling the handles a little lower and closer to your body. Once you can lock in that path with a light weight, the point where you feel the effort will stay more consistent as you add load.