-0:00
Seated Machine Row
- 1 - Adjust the seat and chest pad so the handles are at mid-torso height and you can reach them with your arms extended.
- 2 - Sit upright with your feet planted on the footrests or floor, chest against the pad, and spine neutral.
- 3 - Grip the handles with your chosen grip and start with your shoulders slightly protracted without rounding your lower back.
- 4 - Pull the handles toward your torso by driving your elbows back and squeezing your shoulder blades together.
- 5 - Pause briefly at the end of the pull while keeping your chest tall and shoulders down.
- 6 - Return the handles forward in a controlled motion until your arms are extended again.
- 7 - Repeat for the desired number of repetitions without using momentum or leaning back excessively.
