Sit sideways in the row machine and press your armpit against the support pad.
2. Grab the handles with a grip of choice:
A. Pronated (Overhand) for targeting the upper back.
B. Neutral for targeting upper back and a little bit of lats.
C. Supinated (Underhand) for targeting the lats.
And pull them 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:
Working muscle/muscles:
