Machine Close-Grip Row
oec:machine-close-grip-row
A seated compound machine exercise targeting the lats and upper back using a narrow grip.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Close-Grip Machine Row, Narrow-Grip Machine Row, Seated Close-Grip Machine Row, Remo en maquina agarre estrecho, Remo maquina agarre estrecho
How to do it
Setup
- Adjust the seat height so that the close-grip handles are aligned with your lower rib cage or mid-torso.
- If the machine has a chest pad, adjust it so your arms are fully extended at the start with the weight stack slightly disengaged.
- Sit upright with your feet planted firmly on the floor or footrests, and grasp the narrow handles.
Movement
- Initiate the pull by driving your elbows backward tight against your ribs while retracting your shoulder blades.
- Continue pulling until your hands reach the sides of your torso, squeezing your back muscles firmly.
- Reverse the motion under control, extending your arms and allowing your scapulae to protract slightly for a full stretch.
- Repeat for the desired number of repetitions without letting the weight stack slam between reps.
Breathing
Exhale as you pull the handles toward your torso; inhale as you return the handles to the starting position.
Cues
- Drive the elbows back.
- Keep your chest tall.
- Pinch your shoulder blades at the finish.
Common faults
- Leaning back excessively to generate momentum.
- Keep your torso stable and upright, letting the back muscles do the work rather than rocking.
- Shrugging the shoulders up toward the ears.
- Depress your shoulders and focus on pulling low toward the waist.
- Flaring elbows out wide.
- Keep the elbows tucked close to your ribcage to maximize lat recruitment with the close grip.
Safety
- Maintain control of the weight stack throughout the entire range of motion to avoid sudden strain on the shoulders or spine.
Muscles
Joints
- Shoulder: Extension
- Shoulder blade: Retraction, Downward rotation
- Elbow: Flexion
Details
- Movement
- Horizontal pull, Pull
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Selectorized machine or Plate-loaded machine
- Record
- Repetitions and Load
- Load
- external, weight stack
Related
- variation of Machine Seated Row
- substitute for Cable Close-Grip Seated Row
- substitute for Machine Seated Row
Sources
- wger: Remo maquina agarre estrecho, by Franpol (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.