A chest-supported low row for thick mid-back.
Keep your chest pinned and lead each pull with your elbow.
The low handle path pulls your elbows back close to your body, driving the work into the mid-back and lats through a thick, compressed squeeze at the back of each rep, with the biceps assisting the bend. Chest support removes lower-back effort and momentum from the equation, and the independent arms make each side earn its own reps. It earns its place as the thickness-builder of the machine row family, complementing high rows the way rows complement pulldowns.
The pulling line. High handles pull from above, sweeping the lats through an overhead arc for width. Low handles pull from in front toward your stomach, compressing the mid-back for density and thickness. Together they cover the whole back.
The pad is what makes the machine honest. Pushing off it recruits your torso to heave the weight, which feels stronger but robs the back muscles of the load. If your chest keeps leaving the pad, strip a plate and squeeze slower.
Across the mid-back and into the lats, with a hard squeeze between the shoulder blades at the finish. If your arms burn out first, you are pulling with your hands; lead each rep with the elbow and think of the hands as hooks.
