Horizontal Row Narrow Grip

Video coming soon...

The horizontal row narrow grip workout is a machine-based exercise that targets the upper back.

This workout primarily engages the muscles in the upper back, such as the rhomboids and trapezius.

The machine allows for a narrow grip, which increases the focus on the upper back muscles.

While other muscles may be involved, the machine’s design ensures the upper back is the primary target.

Adjust the seat height of the machine so that your chest is level with the handles.
Sit with your back against the pad and grasp the handles with a narrow grip, palms facing down.
Keep your feet flat on the floor and your knees slightly bent.
Engage your core and pull the handles towards your body, squeezing your shoulder blades together.
Keep your elbows close to your sides as you pull the handles towards your lower chest.
Pause briefly at the end of the movement, feeling the contraction in your back muscles.
Slowly release the handles back to the starting position, fully extending your arms.

Position yourself correctly: Sit on the machine with your feet flat on the floor, knees slightly bent, and your back straight against the pad. Grasp the handles with a narrow grip, ensuring that your palms are facing each other.
Engage your upper back muscles: Before starting the exercise, focus on squeezing your shoulder blades together and pulling them down towards your spine. This will help activate your upper back muscles and ensure they are properly engaged throughout the movement.
Maintain proper form: As you pull the handles towards your body, keep your elbows close to your sides and avoid using your biceps to pull the weight. Instead, focus on using your upper back muscles to initiate and control the movement. This will help you target the right muscles and avoid unnecessary strain on your arms.
Control the movement: Avoid using momentum or jerking motions to complete the exercise. Instead, perform the movement in a slow and controlled manner, focusing on the contraction of your upper back muscles. This will maximize the effectiveness of the exercise and minimize the risk of injury.
Gradually increase the weight: As you become more comfortable with the exercise and your form improves, gradually increase the weight to continue challenging your upper back muscles. However, always prioritize maintaining proper form and control over lifting heavier weights. Consistency and patience are key to achieving long-term progress