Seated Row

• Sit tall with your chest up and shoulders back. Engage your core muscles.

• Grip the handle bar with hands spaced wider than shoulder-width apart. Make sure your palms are facing each other.

• Keep your elbows pointed outward as you pull the handle towards your body. Focus on squeezing your shoulder blades together at the end of the movement.

• Go slow and controlled on both the concentric (pulling) and eccentric (releasing) phases. Avoid using momentum or swinging the torso.

• Breathe out as you pull the weight in, breathe in as you extend your arms back out.

• Keep your torso stationary and avoid rocking back and forth. The motion should come from your back and arms, not your body swaying.

• Hold for a second at the fully contracted position to get a full contraction in the back muscles before slowly releasing back to the start.

• Keep your head and neck aligned with your back. Don't crane your neck forward.

• Use a weight that allows you to complete all reps with proper form. It's better to go lighter if needed to work on technique.

• Focus on squeezing the shoulder blades first before pulling with your arms. This ensures you engage the back muscles properly.