Adiletix - Seated Machine Row - Step-by-Step Guide

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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.

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