Seated Row Machine

1. Start sitting on a seated row machine with a slight bend in your knees and your hands holding the handle with your arms extended.
2. Using your back, pull the handle in toward your body. The handle should be going to about ribcage height.
3. Slowly extend your arms once again to return to the starting position.
*Note: There are many different types of Seated Row Machines. This is a "Hoist" Machine which uses part of your body weight as resistance, which is why the seat is moving. The general movement of the seated row is the same on all stationary machines.
- Keep your elbows in toward your body and drive them straight back.
- Squeeze and activate your mid-back muscles at the peak of the movement.
- Do not use excessive momentum, use your legs, or lean back during this exercise. We want to use control in order to engage the correct muscles.
- Avoid hunching over during this exercise. Focus on a straight spine and tight core.
- Keep your shoulders down.