Machine Row

Starting position

• Adjust the seat so the handles are at chest height, chest against the pad.
• Arms straight, shoulders down.

Execution

• Pull the handles towards the body, shoulder blades together.
• Hold briefly, then return slowly.
• Breathe out as you pull.

Common mistakes

• Lifting the chest off the pad.
• Pulling only with the arms.
• Resting the weight between reps.