{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Upper Back",
      "kind": "brand"
    },
    {
      "text": "Upper Back Machine",
      "kind": "common"
    },
    {
      "text": "Chest-Supported Machine Upper Back Row",
      "kind": "common"
    },
    {
      "text": "Technogym Upper Back",
      "kind": "brand"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "extension"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "pull"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "selectorized-machine",
        "plate-loaded-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "1381"
  },
  "id": "oec:machine-upper-back-row",
  "instructions": {
    "setup": [
      "Adjust the seat height so that the chest pad rests comfortably against your sternum and your feet can press firmly into the floor or footrests.",
      "Sit upright with your chest against the pad and take a pronated grip on the wide or horizontal machine handles with arms extended."
    ],
    "steps": [
      "Initiate the movement by retracting your shoulder blades and driving your elbows out and back.",
      "Pull until your elbows are in line with your torso, firmly contracting your upper back and rear deltoids.",
      "Pause briefly at peak contraction without allowing your chest to peel away from the support pad.",
      "Lower the weight with control, extending your arms and letting your shoulder blades protract slightly before starting the next repetition."
    ],
    "breathing": "Exhale as you pull the handles toward your torso, and inhale as you return the weight under control.",
    "cues": [
      "Lead with the elbows, not the hands",
      "Pin your chest to the pad",
      "Squeeze your shoulder blades together at the finish"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders upward toward the ears during the pull.",
        "correction": "Keep your shoulders depressed and focus on horizontal elbow drive rather than elevating your traps."
      },
      {
        "fault": "Hyperextending the lower back to pull the chest away from the support pad.",
        "correction": "Maintain full, continuous chest contact with the pad throughout the entire range of motion."
      },
      {
        "fault": "Pulling primarily through elbow flexion rather than scapular retraction.",
        "correction": "Think of your hands as hooks and focus on pulling your elbows wide and pinching your shoulder blades together."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the seat pin is fully locked in place before beginning the exercise."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Machine Upper Back Row",
  "previous_ids": [
    "oec:upper-back"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Upper Back",
        "url": "https://wger.de/en/exercise/1381/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "phpi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:machine-seated-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:chest-supported-dumbbell-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-seal-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:incline-dumbbell-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-rear-delt-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "A seated, chest-supported machine pull targeting the rhomboids, rear deltoids, and middle trapezius with flared elbows."
}