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