Exercise:

Machine Row

Target Muscle:

Back (Mid)

Machine Row

Sit down on the seat facing the machine with your torso pressed against the pad.

Grab onto the handles using an overhand grip just outside of shoulder-width and press down on the foot lever if necessary.

Pull the handles back until you feel a strong contraction in your back muscles, and then return back to the starting position until your arms are fully extended in front of you.

- In order to maximize the tension on your back muscles rather than your biceps and shoulders, focus on pulling the handles back using your elbows rather than your hands. Imagine that your hands and forearms don’t even exist, and just place 100% of your focus on driving the weight back using your elbows.

- As you row the handles toward yourself, focus on squeezing your shoulder blades together.

- To increase the activation of your back muscles even further, you can use a set of lifting straps or lifting hooks to fully eliminate your grip from the equation.