Exercise · Form & cues
Machine Row (Plate-Loaded) — form guide
Mid Back · Lats · Rear Delts · Biceps. Equipment: Hammer Strength or similar Plate-Loaded Row. Difficulty: Beginner.
TEMPO
1-1-3-1
Independent handles let you chase a unilateral imbalance. Two-arm version when you just want raw load.
Cues
- Chest on the pad, scapulae fully protracted at the start
- Drive elbows back and DOWN, not just back
- Squeeze 1s, control the eccentric
Common mistakes
- Starting in a retracted position — wastes the stretch
- Cutting the eccentric short
Injury notes
Lower-back-friendly. Excellent for high-volume back days.
Progression
Add 2.5–5kg per side when 10 reps land clean.