Tutorial: Seated machine row

Seated machine row

Target: Shoulders, back, lats

Form tips:

• Adjust the machine to the correct height – you should be able to pull the handles toward your body with elbows at 90 degrees.
• Sit up tall and activate your core.
• The row should start with pulling back your shoulder blades.
• Keep your shoulders down away from your ears or your traps will be doing all the work.

Modification – Dumbbell single-arm row:

• If you can't access a machine, go back to basics to isolate and work the same muscles.