Over Grip Lateral Row Machine (plate loaded)

Sit down, plant your feet firmly, lift your chest, take a light grip on the handles, and draw your shoulders down. This machine gives your upper body plenty of support, so there is no reason to overmove. Set your torso upright from the start and get ready to pull with your back.

Drive your elbows back as you pull the handles toward your navel or just below your sternum. Rather than thinking about pulling with your hands, feel your shoulder blades come together and your elbows move behind your torso so your mid-back and lats contract together.

Squeeze your back briefly at the point of greatest contraction, then slowly straighten your arms to return the handles. Stay in control all the way back so your shoulders do not suddenly round forward and you can use the full range of motion.

Pull as if you are bringing your shoulder blades together with your mid-back. Judge each rep by how strongly your shoulder blades come together and your back folds inward, not by how far the handles travel.

If you lean back to overcome the weight or pull only with your arms, your lower back and forearms will fatigue first and your back will not get much tension. If you rush the return, the row can easily become a half rep, so give the lowering phase equal attention.

Exhale as you pull and inhale as you return. Keeping your breathing steady helps maintain your torso alignment and keeps both the pause and the return stable.

Pause for about 1 second at the contracted position and check that your back is actually squeezing. If you do not feel it, adjust your elbow path and handle position before adding weight.