Seated Row on Machine

• Adjust the seat so your chest is against the pad and your feet are firmly on the foot platforms. Your knees should be slightly bent.

• Grab the handles with a shoulder-width grip. Keep your back straight, chest up, and eyes looking forward.

• Initiate the movement by pulling the handles back towards your torso while squeezing your shoulder blades together. Focus on moving your elbows back rather than just your hands.

• Pause when your elbows are just behind your torso then slowly extend your arms back to the starting position. Avoid jerking the weight.

• Breathe out as you pull the handles back and breathe in as you extend your arms. Keep your torso still and avoid rocking back and forth.

• Use a full range of motion, pulling the handles all the way back to your body until your shoulder blades are squeezed together.

• Go at a controlled pace, avoiding using momentum to swing the weight. Keep continuous tension on your back muscles.

• Keep your core braced throughout the movement. Don't slouch or arch your lower back.

• Make sure to keep your shoulders down and avoid shrugging or hunching your shoulders up.