Close-Grip Row Machine

Differentiation: Mechanics

This variation of a row is unique. Here is how: you use an Iso Row Machine. Using a machine eliminates the need to balance any weight, (like you would need to do when performing a standing row). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the overall definition in your lats. You also perform this exercise using a close grip. This hand position engages and develops your inner lat muscles.

Starting Position

To get into starting position, do this...

1) Locate a Close Grip Row Machine.

2) Load plates on the machine.

3) Adjust the seat so your chest is in line with the handles of the machine.

4) Place your feet flat on the floor.

5) Sit in the seat.

6) Reach forward and grasp the handles in front of you.

7) ...with your palms facing each other.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your core muscles tight, exhale as you flex your lats while bringing your hands back

3) ...until your elbows come to your sides.

4) Once your hands reach your torso, squeeze and hold for a count of two seconds.

5) Then, inhale as you slowly return to the starting position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure to use your back muscles, not your arm muscles to perform this exercise.

Keep your upper arms as close to your body as possible.

Keep your torso upright - at a 90-degree angle to your legs. Do not swing back while pulling the handles.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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