Deep Bent Over Row Machine (plate loaded)

Stand on the platform, bend your knees slightly, hinge forward, and hold the handles with both hands.

Keep your torso angle steady and pull the handles toward your torso by driving both elbows back.

Slowly extend both arms and lower the handles to the starting position.

The main working muscles are the latissimus dorsi, trapezius. The rear deltoids, biceps assist the movement.

Do not round your lower back or jerk your torso upward to lift the load.

Exhale as you pull and inhale as you lower.

Brace your abdomen and move both handles at the same speed.