A powerful, muscular back is built with more than just lat pulldowns and pull-ups. Rowing movements are going to help you increase back thickness, improve your pulling strength, and develop the upper and middle back. A plate loaded row machine is a great way to train those back muscles in a safe, controlled environment with increments of added resistance. If you are setting up a commercial gym or are furnishing a dedicated home workout area, you can benefit from a plate loaded row in your strength training arsenal.
What Is a Plate Loaded Row Machine?
A plate loaded machine row is a gym machine for building back strength that is loaded with plates instead of a weight stack. The machine features a pad you sit or brace up against and handles you pull into your body. Where the focus is on the back will vary according to the design of the machine. If it is a plate loaded chest supported row machine, the chest support will keep your body supported so you can focus on pulling your elbows back. This stable platform can also be used to make rows performed on machines valuable for lifters who want to emphasize consistently low reps and consistent resistance.
Benefits of a Plate Loaded Row
One of the main benefits of a plate loaded row machine design is that you can add weight plates as you become more powerful.
A plate-loaded row can target several important muscles, including:
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Latissimus dorsi
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Rhomboids
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Trapezius
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Rear deltoids
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Biceps and supporting muscles
The applied emphasis can vary based on the machine, grip, elbow position, and range of motion. Stability is another benefit. As with a bent-over free weight row, one's body is less stabilized.
Different Types of Plate Loaded Row Machines
Not every row machine provides the same training experience. Understanding the different designs can help gym owners and lifters choose equipment that fits their training goals.
Plate Loaded Low Row Machine
A plate loaded low row machine set at a lower pulling position will bring the handles to your midsection as you pull. This type of back row machine can be used to work the lats, rhomboids, traps, as well as the muscles that support the upper back. In a commercial gym, low rows can also work well as a complement to vertical pulling machines, such as the lat pulldown.
Plate Loaded High Row Machine
Plate loaded high row machine utilizes a higher pulling path and can offer a different angle of resistance to that of a standard low row. With different grips and machine designs, it can also target the upper back and lats. A combination of high- and low-pulling options can contribute to a well-rounded back training arsenal.
Plate Loaded Seated Row Machine
Like the traditional version, this machine allows you to pull the handles towards your body while you are seated. Learning from the seated position will give you the right position for controlled repetitions and added progressive overload.
In a gym where strength equipment is king, the seated row would be a practical way to help fill out a total back workout.
How to Use a Plate Loaded Row Machine
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Begin by choosing a light weight, following the seat/chest support adjustments as indicated in the operator's manual.
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Your feet should be firmly planted, body stabilized.
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Wrap your hands around the grips and start with your arms out in front of you, not attempting to hold a position that is painful on the shoulders.
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Pull the grips towards your body by drawing the elbows back behind you.
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Brief pause at the top and then bring the grips back towards you under control.
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Don't rock your body or use momentum to lift heavier plates. It's usually better to perform a limited range of movement than to just pile tons of weight on the machine.
Build a Complete Back Training Area
A plate loaded row machine is gym equipment that works well when the machine offers multiple pulling patterns. When the machine offers horizontal rowing motions, you may pair it with vertical pulling motions to work your back from different planes.
For example, the Atlantis Strength Unilateral Lat Pulldown MODEL PW623 incorporates an independent arm feature, enabling both arms to operate independently of each other. It can also be used as a complement to a rowing pattern by including a unilateral vertical pulling movement within your back training circuit.
Rowing exercises can be combined with the Rogers Lat Pull Pro Machine. The great vertical pulling motion adds another choice for upper-back and lat development while simultaneously adding more variety to a lifting space.
Conclusion
If you want to update your strength room, a high-quality plate-loaded row can be a valuable upgrade. Incorporate a couple of rowing machines and a couple of pull machines into your strength room and build a comprehensive back training area for continual strength progress. To buy strength training gym equipment, you can contact True Iron Fitness.
