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A horizontal row on a chest-supported or seated row machine. The pad carries the trunk, so the mid-back works without the lower back holding a hinge position — the reason a coach reaches for this row rather than a bent-over one. Pull the handles to the lower ribs, lead with the elbows, and let the shoulder blades travel rather than locking them still.
Skip or adapt this movement if any of these apply — and check with a professional when in doubt.
More moves that train the same muscles.
Your GetMyCoach coach builds a full plan around your goal — choosing the right exercises, sets, and progression, and demoing each move like this.
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