Standing Nautilus Low Row

This is a typical seated Nautilus Low Row I have adapted for people who find mechanically they just can't get it to stick for the lower lat engagement. Start by approaching the machine and setting one leg inside the apparatus, before stepping back with the opposite leg to provide a wide, stable stance. Adjust the chest pad until it is at a preferable distance and you are able to use the 'free arm' to press against it for support. Reach over with the 'target arm' and grasp the handle around the bottom. Stand the torso upright, beginning in a stretched position, before pulling the handle back to the torso. The focus should be on driving the elbow down into the base of the ribs, keeping a straight line from wrist to elbow to feel a contraction through the mid-to-lower back. I prefer to allow the body to rotate with each repetition - inwards during the 'lengthening phase' and then out as I perform the repetition. This just helps with maximising the range of motion I am working through. Once complete bring the arm down to the bottom, before alternating legs and repeating on the opposite side. If the weight becomes too heavy to resist against whilst standing, a knee can be placed on the seat, with the thigh resting in against the machine to provide a little more support.