Neutral-Grip Row Machine

Machine variation with stable support and a repeatable path, useful for accumulating volume near failure with lower stabilization cost.

• Compound
• Machine
• Beginner

How to do it

• Adjust the seat, backrest, and pivot to your anatomy
• Keep your body supported throughout the set
• Control the return through the range you can hold without compensation

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1 s squeezing your shoulder blades, return for 2–3 s under control

Common mistakes

• Using someone else’s setup without checking alignment
• Shortening the range just to move more plates

Muscles worked

Primary

• Back

Secondary

• Lats
• Biceps

Alternatives

• Machine Row (chest-supported)
• Seated Cable Row
• Chest-Supported Machine Row