How to do a machine seated row

Setup:

1. Seat Adjustment: Adjust the seat height so your chest is comfortably against the pad when your arms are fully extended. You should have a slight bend in your knees, and your back should be straight.
2. Foot Placement: Place your feet firmly on the footrests, ensuring your knees are aligned with your ankles.
3. Grip: Grasp the handles with a neutral grip (palms facing each other) or overhand grip (palms facing down), depending on the machine and your preference.

The Lift:

1. Initiate the Pull: Exhale and pull the handles towards your lower abdomen. Keep your elbows close to your body and your back straight. Focus on squeezing your shoulder blades together.
2. Hold and Squeeze: Pause briefly at the end of the pull, feeling the contraction in your back muscles.
3. Controlled Return: Inhale and slowly extend your arms back to the starting position, resisting the pull of the cable. Avoid rounding your shoulders forward.

Tips:

• Focus on the Back: Think about initiating the movement from your back muscles, primarily your latissimus dorsi (lats) and rhomboids, not just your arms.
• Elbow Position: Keep your elbows close to your body as you pull the handles. Avoid letting them flare out to the sides.
• Torso Stability: Keep your core engaged and avoid leaning back excessively as you pull. Your torso should remain relatively still throughout the movement.
• Variations: Some machines offer different handle options, allowing for various grip widths and hand positions. Experiment to find what feels most comfortable and effective for you.