Plate Loaded Lateral Row
About
The plate-loaded lateral row is a machine row where you pull from the side. This side pull helps build your lats and widens your back.
How to Plate Loaded Lateral Row
Starting Position
1. Sit on the machine and secure your feet on the footrest.
2. Keep your torso straight and slightly puff out your chest.
3. Grab the handle with both hands or one hand and extend your arms forward to start.
Proper Form
1. Pull the handle towards your body while drawing your elbows to your side or slightly back.
2. Focus on contracting your latissimus dorsi by feeling your shoulder blades pulling down and back as you pull.
3. Keep your torso facing forward to prevent it from turning.
4. Slowly extend your arms to return to the starting position.
Breathing Technique
Exhale as you pull the handle towards your body, and inhale as you return to the starting position with your arms extended.
Precautions
1. Do not excessively twist your upper body; keep your waist and chest facing forward.
2. If you set the weight too heavy, it will put a strain on your shoulders and elbows, so adjust it appropriately.
3. Perform the exercise slowly and with control, without using momentum.
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