Seated Row Machine

The technique.

1. 01

   Adjust the seat and chest pad so your chest is firmly against the pad.

2. 02

   Grasp the handles with your chosen grip (wide, neutral, close).

3. 03

   Keep your back straight and core engaged, pulling the handles towards your torso.

4. 04

   Squeeze your shoulder blades together at the peak of the movement.

5. 05

   Slowly extend your arms back to the starting position, controlling the stretch.

What goes wrong.

• ×Lifting your chest off the pad, reducing stability and support.
• ×Using too much weight, leading to jerky movements and momentum.
• ×Shrugging shoulders up to your ears, reducing back activation.
• ×Not achieving a full stretch at the bottom or a full squeeze at the top.
• ×Rounding the back, compromising spinal alignment.