Seated Row Machine

Sit down, brace your feet, lift your chest, lightly grip the handles, and pull your shoulders down. This machine gives you plenty of upper-body support, so there is no need to overmove. Set your torso upright from the start and get ready to pull with your back.

Send your elbows back and pull the handles toward your navel or just below your sternum. Rather than yanking with your hands, feel your shoulder blades draw back and your elbows pass behind your torso so your mid-back and lats contract together.

Briefly squeeze your back at the hardest point, then slowly straighten your arms and return the handles. Stay in control so your shoulders do not suddenly round forward, allowing you to use the full range of motion.

Pull as if you are bringing your shoulder blades together with your mid-back. Judge each rep by how strongly your shoulder blades draw back and your back folds inward, not just by how far the handles travel.

Leaning back to overcome the weight or pulling only with your arms makes your lower back and forearms fatigue first, while your back misses the work. If you rush the return, it becomes a half rep, so give the lowering phase equal attention.

Exhale as you pull and inhale as you return. Steady breathing helps you keep your torso aligned and makes both the pause and the return more stable.

Pause for about 1 second at the pulled-in position and check that your back is actually squeezing. If you do not feel it, adjust your elbow path and handle position before adding weight.