Close-Grip Machine Row

Body region

• Back
• Arms

Equipment

• Lever Machine

Technique

1. Adjust the seat and chest pad so the handles are at about 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. Pull the handles back, elbows close to your sides, until the elbows pass your torso.
4. Squeeze the shoulder blades, then let the handles return until your arms are straight.

Cues

• Keep the chest on the pad.
• Start each rep by moving the shoulder blades back.

Common mistakes

• Leaning back off the pad to move more weight.
• Letting the elbows flare out to the sides.
• Shrugging the shoulders up at the end of the pull.

Variations

• Alternating Close-Grip Machine Row
• Bent-Over Machine Row
• Bent-Over V-Bar 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