Neutral Grip Seated Row

The neutral grip seated row pulls the handles toward the torso with the palms facing each other, and that grip decides where the work lands. Neutral hands keep the elbows travelling close to the ribs rather than flaring out, which shifts the emphasis toward the latissimus dorsi and away from the rear deltoids and upper traps that a wide pronated grip favours. It is also the most comfortable grip for most shoulders, which matters on an exercise you will perform for years. The machine supports the trunk, so nothing limits you except the back itself. The habit to avoid is swinging the torso backward to complete each repetition: it lets the hips and lower back move the weight and shortens the range the shoulder blades actually travel. Let the shoulder blades travel forward at the start of each repetition instead of holding them locked back, because that protraction is part of the range the exercise is meant to train.