Kysero
Try for free

Lats · Beginner

Machine Row Neutral Grip

Machine Row Neutral Grip for rowing focused on back.

View instructionsAll exercises
Back to all exercises
Machine Row Neutral Grip demonstration

Exercise overview

Training details

LatsUpper BackBicepsForearms

Equipment

Seated Row Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Adjust the seat so the neutral handles line up around lower-chest height.
  2. 02Place the chest on the pad if the machine has one and grip both handles.
  3. 03Start with arms long and shoulders pulled slightly forward.
  4. 04Row by driving the elbows straight back beside the ribs.
  5. 05Return slowly until the arms extend without letting the weight stack slam.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSeated Row with TowelRelated variationSeated Cable RowRelated variationTowel RowRelated variationSeated Machine Row (Upper Back)Related variationClose-Grip Seated Cable RowRelated variationCable Bar Standing Wide Grip Row

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLondon BridgeComparable substituteLat PulldownComparable substituteChest-Supported Dumbbell RowComparable substituteCable One Arm Twisting Seated RowComparable substituteSingle Arm Dumbbell RowComparable substituteBarbell Biceps Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder