Under Grip Lateral Row Machine (plate loaded)

Set the seat and chest pad, then grip the handles with your palms facing up. Keep your chest against the pad and pull your shoulders down to create a long stretch through your lats.

Drive your elbows back close to your torso and pull the handles toward your lower chest. Keep your wrists straight and let your shoulder blades draw back.

Briefly squeeze your back at the hardest point, then slowly straighten your arms. Return only as far as your shoulders can move naturally forward without letting the plates pull you out of position.

Pull as if your lower lats and mid-back are driving your elbows behind you. If your arms take over, lower the weight and check that your chest is still secured against the pad.

Lifting your chest off the pad or bending your wrists inward increases the strain on your lower back and biceps. Keep your elbows low and on a consistent path instead of letting them flare out.

Exhale as you pull and inhale as you return. Breathing while keeping your torso against the pad makes it easier to repeat the same path every rep.

An underhand grip makes it easy for your biceps to take over, so pull with your elbows instead of squeezing the handles hard. Pause for 1 second at the top, confirm your lats are tightening, then add weight.