Machine Row

How to do it

1. Sit on the rowing machine and adjust the chest pad so that your arms can fully extend to grasp the handles. Place your feet firmly on the foot platform. Grab the handles with the prescribed grip. This will be your starting position.
2. Keeping your torso stationary, pull the handles toward your torso as you exhale. Squeeze your shoulder blades together at the peak of the contraction. Tip: Keep your elbows close to your body and avoid using momentum.
3. Hold the contracted position for a second, focusing on engaging your back muscles.
4. Slowly return the handles to the starting position as you breathe in, fully extending your arms and feeling a stretch in your lats.
5. Repeat for the recommended amount of repetitions.