Smart Workout Diary

Machine Vertical Row Close Grip

The machine close-grip vertical row is a seated pulling exercise performed on a selectorized vertical-row machine using a narrow handle. It primarily trains the latissimus dorsi and upper back, with the biceps and forearms assisting. It supports upper-body pulling strength, back muscle development, and controlled scapular movement.

Demonstration

Machine Vertical Row Close Grip — demonstration 1
Machine Vertical Row Close Grip — demonstration 2

Instructions

  1. Adjust the machine so the seat and chest support, if present, allow you to sit tall with the handle reachable overhead without rounding your back.
  2. Select a manageable load, sit with your feet firmly supported, and hold the narrow handle with both hands in the machine's intended grip.
  3. Begin with arms extended overhead, a neutral spine, chest supported or lifted, and shoulders kept away from your ears.
  4. Pull the handle down toward your upper chest by driving your elbows down and back while drawing the shoulder blades down under control.
  5. Pause briefly without leaning back excessively, then slowly return the handle until your arms are extended and your shoulders remain controlled.
  6. Repeat smoothly; stop if you cannot maintain a stable torso or feel sharp discomfort in the shoulders, elbows, or back.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: think of pulling your elbows down rather than pulling only with your hands.
  2. Keep your torso still; avoid using a large backward lean or momentum to move the stack.
  3. Use a controlled return and do not let the weight stack slam at the top.
  4. Exhale as you pull down and inhale as you return; reduce the load if your shoulders rise or your range becomes uneven.
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