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.

Back Machine Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Lats

Secondary

none

Step by step

Set the chest pad so it sits across your upper chest with your shoulders just above the handle position.
Grip both neutral handles with palms facing each other and let your arms hang fully extended.
Brace your core and press your chest firmly into the pad to lock your torso in place.
Pull the handles toward your ribs by driving the elbows back and squeezing the shoulder blades together.
Pause at the top of the pull with the elbows behind the body, feeling the mid-back contract hard.
Lower the handles slowly over 2 to 3 seconds back to a full stretch, then repeat without losing chest contact.

Log your sets. After a few weeks you will see whether it is moving. Free.