Plate-loaded row machine

Plate-loaded machines

Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.

Exercises with this equipment

Machine seated row
Lats, Upper back
How to do this exercise: Machine seated rowSetup · movement · load
LatsUpper back
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Sit with feet supported. If there is a chest pad, set it so you can reach the handles without rounding your back.
2. Make the movement
  Pull the handles toward your torso along the machine path, elbows moving back. Release slowly and let arms extend again.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not rock your torso or shrug shoulders toward your ears.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.