Seated Row Machine

Instructions

1. 1

   Adjust the seat height and footrests to a comfortable position.

2. 2

   Sit on the machine with your chest against the pad and your feet on the footrests.

3. 3

   Grasp the handles with an overhand grip, shoulder-width apart.

4. 4

   Keep your back straight and your core engaged.

5. 5

   Pull the handles towards your body, squeezing your shoulder blades together.

6. 6

   Pause for a moment at the peak of the movement.

7. 7

   Slowly release the handles and return to the starting position.

8. 8

   Repeat for the desired number of repetitions.