Alternating Close-Grip Machine Row

Body region

• Back
• Arms

Equipment

• Lever Machine

Technique

1. Use a machine with independent handles; adjust the seat and chest pad so the handles are at lower-chest height with your arms straight.
2. Sit with your chest against the pad and take the close vertical handles, palms facing each other.
3. Row one handle back until the elbow passes your torso while the other arm stays straight.
4. Return it under control to a straight arm, then row with the other arm.

Cues

• Keep the shoulders square; do not twist toward the working arm.
• Start each pull by moving the shoulder blade back.
• Keep the elbows close to your sides.

Common mistakes

• Rushing the switch between arms.
• Rotating the torso off the pad.
• Shrugging the working shoulder at the end of the pull.

Variations

• Bent-Over Machine Row
• Bent-Over V-Bar Machine Row
• Close-Grip Machine Row
• Machine Wide-Grip Row
• One-Arm Bent-Over Machine Row
• One-Arm Machine Row
• Reverse-Grip Machine Row

Alternatives

• Seated Cable Row
• Chest-Supported Dumbbell Row
• Barbell Row