Machine Underhand Close-Grip Row

oec:machine-underhand-close-grip-row

A machine-based horizontal pull utilizing a narrow supinated grip to heavily recruit the lats and elbow flexors.

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: Remo maquina agarre estrecho supino, Machine Close-Grip Underhand Row, Machine Reverse-Grip Row, Underhand Machine Row, Close-Grip Supinated Machine Row

How to do it

Setup

Adjust the seat height so that your chest rests comfortably against the upper chest pad.
Sit facing the machine and plant your feet firmly on the footplates or floor.
Reach forward and take a close, underhand grip on the handles with palms facing upward.

Movement

Keep your chest braced firmly against the pad and pull your shoulders down and back.
Drive your elbows backward tight along your ribcage, pulling the handles toward your lower abdomen.
Squeeze your lats and mid-back at the end of the range of motion for a brief pause.
Lower the weight smoothly by extending your arms forward until your lats are fully stretched.

Breathing

Exhale as you pull the handles toward your torso, and inhale as you return them to the starting position.

Cues

Lead with your elbows.
Keep elbows tight to your sides.
Stay glued to the chest pad.

Common faults

Flaring the elbows outward.: Keep your elbows tucked close to your torso throughout the pull to emphasize the lats.
Excessively leaning back and pulling your chest off the pad.: Maintain constant, firm contact with the chest pad to prevent using momentum.
Shrugging the shoulders upward.: Depress your shoulder blades down and back before starting the row.

Safety

Do not allow the weight stack to slam down at the bottom of the movement.

Muscles

Latissimus dorsi prime mover
Biceps brachii synergist
Brachialis synergist
Teres major synergist
Rhomboids synergist
Middle trapezius synergist
Rear deltoid synergist

Joints

Shoulder: Extension
Shoulder blade: Retraction, Depression
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

variation of Machine Close-Grip Row
variation of Machine Seated Row
substitute for Barbell Reverse-Grip Row
substitute for Cable Close-Grip Seated Row

Sources

wger: Remo maquina agarre estrecho supino, by Franpol (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

machine-underhand-close-grip-row.json