Vertical row machine

Vertical row machine gif

Coach's Tips

The vertical row machine combines a pull-down and row motion, working your upper back and lats at the same time.

1. Sit on the machine seat and place your feet firmly on the floor or footrest.

2. Grab the handles and extend your arms upward or forward to start (depending on the machine's structure).

3. Keep your chest open and shoulders relaxed while looking straight ahead.

1. Pull the handle towards your body by pulling your elbows down and back.

2. Contract your back muscles with the feeling of pulling your shoulder blades down and back.

3. Avoid excessive movement of your upper body and keep your body almost fixed.

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

Exhale when pulling the handle, and inhale while extending your arms and turning.

1. Do not excessively arch your back and maintain a balanced neutral posture.

2. Always press your shoulders down to prevent them from rising towards your ears.

3. Control the movement slowly without any bouncing to maintain the range of motion.

Curious about a Back workout plan that includes the Vertical row machine