Machine Neutral Row
A chest-supported neutral-grip row that trains the lats and mid-back through a fixed horizontal pull — easy to learn, hard to cheat.
How to do it
- Set the chest pad so it sits across your upper chest, with your shoulders just above handle height.
- Grab both neutral handles with palms facing each other and let your arms fully extend.
- Brace your core and press your chest firmly into the pad to lock in your torso.
- Pull the handles toward your ribs, driving your elbows back and squeezing your shoulder blades together.
- Pause at the top of the pull with your elbows behind your torso, feeling a strong mid-back contraction.
- Lower the handles slowly over 2–3 seconds to a full stretch, then repeat without losing chest contact with the pad.
Key technique cue
Chest against the pad, elbows past the torso, shoulders down.
Common mistakes
- ✕ Pulling with the biceps instead of leading with the elbows, which takes the work away from the back.
- ✕ Lifting the chest off the pad to swing the torso, which defeats the support and overloads the lower back.
- ✕ Cutting the lowering short and dropping the handles fast, losing most of the muscle-building tension.
- ✕ Shrugging the shoulders up at the top of the pull, letting the traps take over from the mid-back.
Benefits
- ✓ Builds the lats and mid-back without fatiguing the lower back.
- ✓ Easy on the wrists and shoulders thanks to the neutral grip position.
- ✓ Easy to load progressively without compromising technique.
Progression: from easier to harder
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Step 1 You are here -
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About the exercise
The Machine Neutral Row puts the lifter chest-down on a pad with palms facing each other, then lets them pull a pair of handles toward the ribs. The chest support takes the lower back out of the equation entirely, so all the work goes to the lats and mid-back. The neutral grip is kind to the wrists and shoulders, which makes it easy to add load week after week. It is a strong beginner-friendly row option for pull day, especially for older lifters or anyone with lower-back limitations. It pairs well with deadlifts and pull-ups as the chest-supported row.
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