Plate Loaded Lateral Row

Plate Loaded Lateral Row gif

Coach's Tips

The plate-loaded lateral row is a machine row where you pull from the side. This side pull helps build your lats and widens your back.

1. Sit on the machine and secure your feet on the footrest.

2. Keep your torso straight and slightly puff out your chest.

3. Grab the handle with both hands or one hand and extend your arms forward to start.

1. Pull the handle towards your body while drawing your elbows to your side or slightly back.

2. Focus on contracting your latissimus dorsi by feeling your shoulder blades being pulled down and back as you pull.

3. Keep your torso facing forward to prevent it from rotating.

4. Slowly extend your arms to return to the starting position.

Exhale as you pull the handle towards your body, and inhale as you extend your arms and return to the starting position.

1. Do not excessively twist your upper body; keep your waist and chest facing forward.

2. If you set the weight too heavy, it will put a strain on your shoulders and elbows, so adjust it appropriately.

3. Perform the exercise slowly and with control, without using momentum.

Curious about a Back workout plan that includes the Plate Loaded Lateral Row