Plate Loaded Row
- Set Up the Machine:
- Adjust the seat and chest pad on the plate-loaded row machine to a comfortable position. Ensure that the handles or attachment are within reach and that the machine’s seat height allows for proper alignment with your chest. Load the appropriate weight plates onto the machine.
- Position Yourself:
- Sit on the machine with your chest against the pad and feet flat on the ground. Grasp the handles with an overhand grip, ensuring that your hands are slightly wider than shoulder-width apart. Maintain a neutral spine, and if applicable, brace your core against the chest pad.
- Initiate the Rowing Motion:
- Pull the handles toward your chest by retracting your shoulder blades and bending your elbows. Focus on using your back muscles, especially your latissimus dorsi (back muscles on the sides), to perform the rowing motion. Keep your chest up and avoid rounding your back.
- Squeeze at the Top:
- At the top of the movement, squeeze your shoulder blades together to maximize the contraction in your back muscles. Ensure that your elbows are in line with your torso and that you’re not excessively leaning forward or backward.
- Controlled Return:
- Slowly and in a controlled manner, extend your arms to return the handles to the starting position. Resist the pull of the weight plates to engage your muscles during the eccentric (lowering) phase of the movement. Maintain control to avoid jerking or using momentum.
Remember to breathe throughout the exercise, exhaling as you pull the handles toward your chest and inhaling as you return them to the starting position. Adjust the seat, chest pad, and weight plates as needed to ensure proper form and target the intended muscle groups effectively.