Machine Upper Back Row

oec:machine-upper-back-row

A seated, chest-supported machine pull targeting the rhomboids, rear deltoids, and middle trapezius with flared elbows.

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: Upper Back, Upper Back Machine, Chest-Supported Machine Upper Back Row, Technogym Upper Back

How to do it

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.

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.

Exhale as you pull the handles toward your torso, and inhale as you return the weight under control.

Shrugging the shoulders upward toward the ears during the pull.: Keep your shoulders depressed and focus on horizontal elbow drive rather than elevating your traps.
Hyperextending the lower back to pull the chest away from the support pad.: Maintain full, continuous chest contact with the pad throughout the entire range of motion.
Pulling primarily through elbow flexion rather than scapular retraction.: Think of your hands as hooks and focus on pulling your elbows wide and pinching your shoulder blades together.

This record: CC-BY-SA-4.0.