Sit upright in the row machine and press your chest against the support pad.
2. Grab the handles with a Neutral grip and pull them with your elbows close to your sides until the handles reach your torso.
3. Hold the contraction for a moment and slowly extend your elbows back to the starting position.
Doable at:
Muscle group/groups:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Back-hover.png)
Working muscle/muscles:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Upper-back.png)
![](https://ajpfitness.com/wp-content/uploads/2024/04/Lats.png)