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☑️¬†High Angle Row Machine

  • Target muscle:¬†The back in general
  • Synergists:¬†Brachialis, Brachioradialis, Middle and Lower Trapezius, Major and Minor Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Sternal (Lower) Pectoralis Major
High Angle Row Machine
High Angle Row Machine

Starting position

  1. Adjust the high row machine’s seat and chest pad for optimal comfort and range of motion.
  2. Sit in the machine, with your legs secured under the leg pads and your chest braced against the chest pad.
  3. Grasp the handles using a pronated (overhand) grip. Your arms should be fully extended and your shoulders should be stretched forward.


  1. Exhale as you pull the handles backward until your elbows are behind you and your shoulders are pulled backward.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you allow the handles to return to the starting position, with your shoulders stretched forward.
  4. Repeat.

☑️¬†Neutral Grip Pull Downs

  • Target muscle:¬†Latissimus Dorsi
  • Synergists:¬†Teres Major, Middle and Lower Trapezius, Rhomboids, Levator Scapulae, Posterior Deltoid, Sternal (Lower) Pectoralis Major, Pectoralis Minor, Brachialis, Brachioradialis
  • Dynamic stabilizers:¬†Biceps Brachii, Triceps Brachii (Long Head)
Neutral Grip Pull Downs
Neutral Grip Pull Downs

Starting position

  1. Sit on the cable machine.
  2. Secure your legs under the thigh pad.
  3. Grasp the rope with a neutral grip (palms facing each other). Your arms and shoulders should be fully extended upward.


  1. Keeping your elbows close to your body, exhale as you pull the rope down until your elbows move behind you.
  2. Stick out your chest, squeeze your back muscles, and hold for a count of two.
  3. Inhale as you return the rope to the starting position, with your arms and shoulders fully extended upward.
  4. Repeat for the prescribed number of repetitions.

🚨¬†Kneeling One Arm Row


3 Things to Avoid:
❌Uncontrolled Reps
❌Too Much Momentum
❌Rotating Shoulder Back

Dumbbell Rows
Dumbbell Rows

How to:

  • Put your knee and hand on a bench and grab a dumbbell with your other hand.
  • Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short pause.
  • Breathe out when raising the dumbbell and in when returning to starting position.

3 Things to Include:
✅Fully Isolating Lats
✅Controlled Negative
✅Keeping Shoulders Even

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