Mid Row Machine | Thrive Personal Training

Related exercises

Iso-Lateral Row
back / deltoid / rhomboids / shoulders
Chest Supported T-Bar Row
back / lats / rhomboids
Seated Cable Row
back / rhomboids
Chest Supported Dumbbell Row
back / lats / rhomboids / shoulders / trapezius

Instructions

This is a chest supported row variation. Set the seat and the upright support at a height where your chest is supported against the pad and you need to reach for the handles. With your hands at a 45 degree angle and keeping your elbows tucked beside you, pull the handles back, squeezing your upper back muscles and bringing your shoulders back. Return until your arms are extended and allowing your shoulders to round a little.

Tip

To get the full range of motion in your shoulders with this exercise, make sure you are able to bring them back as you squeeze the handles back towards you. Your torso should also not move off the support. If you are unable to keep your torso on the support or bring your shoulders back, to complete your repetitions, you will need to decrease the weight.

Tagged

Related exercises

Iso-Lateral Row

Chest Supported T-Bar Row

Seated Cable Row

Chest Supported Dumbbell Row