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Row Fly Hangline
Beginner 32 min

Row Fly Hangline

Calories

232 kcal

Equipment

Seated Row Machine, Suspension Trainer, Smith Machine, Pull-Up Bar

Intensity

—

Focus

Lats, Upper Back, Rear Delts, Forearms

Workout Exercises

1

Seated Row

8 min

Seated Row Machine Lats

Description

A classic back-strengthening pull that targets the lats, mid-back, and biceps while reinforcing good posture. You sit tall, brace your core, and pull the handle(s) toward your lower ribs, squeezing your shoulder blades together without shrugging.

How to perform

  1. Step 1

    Step 1

    Sit tall with your chest up and your ribs stacked over your hips. Place both feet firmly on the footplates and reach forward to grab the handles with straight wrists. Let your arms extend fully while keeping your shoulders down and away from your ears.

  2. Step 2

    Step 2

    Stay tall and pull the handles toward your lower ribs until your elbows pass your sides. Squeeze your shoulder blades together like you’re pinching something between them, without leaning back or shrugging. Pause briefly while keeping your wrists straight and your neck relaxed.

  3. Step 3

    Step 3

    Let the handles travel forward under control until your arms are straight again. Keep your torso tall and steady as your shoulder blades glide forward without rounding your low back. Reset your shoulders down, brace your core, and get ready for the next rep.