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Machine Seated Row
- 1 - Sit at the seated row machine and adjust the chest pad so it is firmly against your chest when you are seated upright.
- 2 - Place your feet flat on the footrests and grab the handles with a neutral grip (palms facing each other) or the grip provided by the machine.
- 3 - Sit tall with your chest up, shoulders back, and a slight natural arch in your lower back.
- 4 - Begin the movement by retracting your shoulder blades and pulling the handles toward your torso, leading with your elbows.
- 5 - Squeeze your back muscles at the peak contraction when the handles reach your midsection.
- 6 - Slowly extend your arms back to the starting position in a controlled manner, allowing a full stretch in your lats and upper back.
- 7 - Repeat for the desired number of repetitions.
