C7 Row
Startingposition Endposition
Select your weight. Adjust chest pad. Sit in machine leaning slightly forward.
Grip handholds and pull them back as far as possible. Keep elbows close to body and shoulders down throughout movement. Hold this position briefly. Return slowly to extended position. Repeat until a full movement is no longer possible.
During entire exercise your head should remain relaxed and straight and your chest should remain in contact with the pad. Don't let weights touch down in the extended position. Move pad further back if it does.
Important: Keep neck muscles relaxed and do not bend wrists.
Show anatomical illustration
Grip handholds and pull them back as far as possible. Keep elbows close to body and shoulders down throughout movement. Hold this position briefly. Return slowly to extended position. Repeat until a full movement is no longer possible.
During entire exercise your head should remain relaxed and straight and your chest should remain in contact with the pad. Don't let weights touch down in the extended position. Move pad further back if it does.
Important: Keep neck muscles relaxed and do not bend wrists.
