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Machine High Row
- 1 - Adjust the seat and chest pad so the handles are slightly above shoulder height and your chest is supported firmly against the pad.
- 2 - Sit upright with your feet planted, brace your core, and grasp the handles with a secure grip.
- 3 - Start with your arms extended and shoulders slightly protracted without rounding your lower back.
- 4 - Pull the handles down and back toward your upper ribs by driving your elbows toward your sides.
- 5 - Squeeze your shoulder blades together briefly at the end of the pull while keeping your chest against the pad.
- 6 - Slowly return the handles to the starting position until your arms are extended again, maintaining control of the weight.
- 7 - Repeat for the desired number of repetitions.
