Pin Loaded Low Row Machine

Sit tall with the handles in your hands, lift your chest, and brace your core so your lower back does not round. Create this position from the start so the handles can travel naturally toward your lower abdomen.

Pull the handles toward the area below your navel while sending your elbows back close to your torso. The contraction in your lower lats and inner back will be stronger when the handles skim close to your body, and keeping your torso upright reduces stress on your lower back.

Squeeze briefly at the point of greatest contraction, then slowly straighten your arms while keeping the lower back side of your torso feeling long. 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. The movement's benefit comes through when your elbows pass close to your body and you clearly feel the back of your side body fold.

If your lower back rounds or you pull the handles too high, your shoulders and arms will take over before your lower lats. Pulling hard with only your hands will also overwork your forearms, so judge the rep by the path of your elbows.

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

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