Seated row machine

4 × 10-12  ·  Equipment: Back machine

Muscle groups: Back · Arms

How to do seated row machine

1. Sit with your chest against the pad and grab the handles.
2. Pull to your abdomen squeezing your shoulder blades.
3. Pause 1 second at the end.
4. Extend your arms slowly keeping tension.

Mistakes to avoid

• Don't shrug; retract and depress the shoulder blades.
• Avoid torso momentum.
• Don't fully extend arms each rep if your back fatigues.

Progression

• Add weight weekly. Alternate wide and narrow grips for more stimulus.