Row Row Row Your Back Muscles
Every weight room needs a great row machine. Tyler Hobson explains, the function of the upper back is complex, so I decided to make a row machine that could be done with 3 preferred grips, underhand, overhand and neutral.
The primary function of the upper back musculature is to pull the arms from an extended position either down or in. By keeping the 3 handles on the machine in fixed positions, I felt the strength coach could easily dictate which measurable protocol he felt would be key to the athletes development.
Mississippi State University Weight Room
When you use the underhand grip you bring in the biceps to assist the row and also augment the lower trapezius and latissimus. The overhand grip not only targets the upper back, but fires up the rear delts. The neutral grip is a tremendously powerful position, which you need to be in to affect this large group of back muscles.
Northwood University Weight Room
I set the seat height so that in the fully contracted position the hands land just below the pecs. Normally, in a row you sit with your feet forward, which allows you to push with your legs as your arms extend, but there is an ideal place for your feet and that is behind you as you lean forward. With your chest firmly on the pad you have limited leverage and you stimulate the lats directly with less weight.
West Virginia University Weight Room
On the front of the machine I placed S.E.T. (set extension technology), S.E.T. allows you to change the range of motion for varying limb lengths, and perform extremely intense 'drop sets' by running the rails.
If you are ever in Conroe,Texas or want to stop by the Pendulum factory in Clare, Michigan...........S.E.T. on one of our machines to Get Strong.