Plate Loaded Back Machine Rows
What you want to do is you want to put the proper weight plate loaded on the back of the machine. Then you’re going to get underhand on the inner bar of the machine. Grab a good grip on it then sit down (or stand), and put your feet in front of you. If seated: keep your chest against the pad. This is going to isolate the lat muscles during your contractions through your range of motion. What you want to do is pull down, squeeze your shoulder blades together, exhale, and come up slowly. Now this is unilateral machine, which means that each hand is controlling the weight independently, which is a great thing because it insures that one side isn’t going to support the other. We would have to do an equal amount of weight. So, Hammer Strengths are a very good line of equipment. With any other exercise you don’t want to rush your reps. You don’t want this. What you want to do is 2 seconds down, squeeze your shoulder blades together, keep your chest on the pad, up slowly, let them stretch out little bit, and then come back down squeeze. Again, 8-12 repetitions; nice range of motion, exhale on exert and on the bottom of the contraction. Nice and steady, you don’t want to take your chest off the pad. This isolates the lat muscles in a safe affective fashion. Coming toward to the end of the set, squeeze it, and return the weights to the bottom. That’s how to properly execute a plate loaded lat pull on a Hammer Strength machine.
