Strength
Remo maquina agarre estrecho
A foundational compound movement for building mid-back thickness and enhancing postural stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the machine bench with your feet firmly planted on the footrests and a slight bend in your knees.
Grasp the close-grip V-bar attachment with a neutral grip so your palms are facing each other.
Slide your hips back until your arms are fully extended and your torso is upright at a ninety-degree angle.
Pull the handle toward your lower abdomen by retracting your shoulder blades and driving your elbows backward.
Squeeze your back muscles at the peak of the contraction while keeping your chest held high.
Extend your arms slowly to return the weight to the starting position without letting your torso lean forward.
Maintain a braced core throughout the movement to protect your lower back from excess strain.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Using momentum or rocking the torso to pull the weight
- Shrugging the shoulders upward toward the ears during the pull
- Flaring the elbows out instead of keeping them tucked near the ribs
- Rounding the lower back when reaching forward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.