Mid Row Pull

Work with Mosley Coaching

Seat and Chest Pad Adjustment:
• Adjust the seat height so that your chest is in line with the handles or attachment point.
• Set the chest pad at a height that comfortably supports your chest and prevents excessive leaning forward.
• Ensure the seat and chest pad positions allow for a full range of motion without strain.

Grip and Hand Placement:

• Choose a grip width on the handles that suits your comfort and targets the mid-back muscles effectively.
• Hold onto the handles with a firm grip, palms facing each other or in a neutral position.
• Keep your wrists straight to minimize stress on the joints.

Body Position and Posture:

• Sit on the machine with your back straight and chest against the chest pad.
• Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of the back.
• Engage your core muscles to provide stability and support.

Initiating the Row:
• Inhale and retract your shoulder blades by pulling the handles or attachment toward your midsection.
• Focus on squeezing your mid-back muscles during the contraction phase.
• Keep your elbows close to your body throughout the movement.

Range of Motion and Control:

• Aim for a full range of motion by allowing your arms to fully extend in the starting position and pulling until your elbows are bent at approximately 90 degrees.
• Control the movement during both the pulling and releasing phases, avoiding rapid or jerky motions.
• Maintain tension on the mid-back muscles throughout the entire set.

Additional Information:
• Mid Row machines target the muscles of the mid-back, including the latissimus dorsi, rhomboids, and middle trapezius.
• Adjust the resistance level to challenge your muscles without compromising form, and gradually increase it as your strength improves.
• Incorporate mid row exercises into your back workout routine for comprehensive development and improved posture.