- Sit on the machine and adjust it to be in a comfortable position.
- Grasp a handle in overhand (or neutral) grip.
- Pull the handle towards you and make sure that your bust doesn't take off from the seat.
- Hold this position for a second and slowly move the handle back to the initial position without letting the weights touch the stack (to maintain the contraction).
One arm seated row machine
Instructions
Muscles
Primary muscles -
Middle back
Secondary muscles -
Biceps
Alternative exercises
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