Machine Neutral Row

How to do it

1. Set the chest pad so it sits across your upper chest with your shoulders just above the handle position.
2. Grip both neutral handles with palms facing each other and let your arms hang fully extended.
3. Brace your core and press your chest firmly into the pad to lock your torso in place.
4. Pull the handles toward your ribs by driving the elbows back and squeezing the shoulder blades together.
5. Pause at the top of the pull with the elbows behind the body, feeling the mid-back contract hard.
6. Lower the handles slowly over 2 to 3 seconds back to a full stretch, then repeat without losing chest contact.

Common mistakes

• Pulling with the biceps instead of leading with the elbows, which steals work from the back.
• Letting the chest peel off the pad to use body english, which defeats the support and overloads the low back.
• Cutting the lowering short and dropping the handles fast, missing most of the muscle-building tension.
• Shrugging the shoulders up at the top of the row, swapping mid-back work for trap dominance.