Upper Back Neutral Grip Lateral Row Machine (plate loaded)

Sit with your chest against the machine pad and grasp the handles with your palms facing each other. Plant your feet and keep your chest supported.

Drive your elbows back to pull the handles toward your upper abdomen near the sternum. Feel your upper back draw together.

Keep your chest on the pad as you slowly straighten your arms to return.

Focus the pull on your traps and rear shoulders. Your lats and biceps also assist.

This differs from the lat-focused variation that pulls low toward the waist. Avoid lifting your chest off the pad or shrugging.

Exhale as you pull the handles and inhale as you return.

Keep the path toward the bottom of your sternum consistent on each rep. Pause briefly at the finish to feel your upper back contract.