Seated Row Machine 

Starting Position 
Follow machine instructions for set up and select desired weight. Sit so feet are flat on floor, knees are above ankles, abs are engaged, back is straight and front of torso is supported by pad. Grip the handles by reaching in front of you, palms facing each other. 

Action 
EXHALE: Pull the handles, bending elbows and pointing them behind you as you focus on squeezing your shoulder blades towards each other. 

INHALE: Slowly straighten the arms to the starting position to complete one rep. 

Special Instructions 
Keep your arms close to the sides of the body. Make sure your wrists don’t bend--keep them in line with the forearm. Don’t let your chest or torso lift away from the pad in front of you. 

Muscles Worked: Back