Seated Row Machine

Key Points

• Sit with your back straight and feet firmly planted on the machine.
• Grasp the handles with an overhand or neutral grip.
• Pull the handles towards your torso while squeezing your shoulder blades together.
• Maintain a controlled motion and avoid jerking.
• Return the handles slowly to the starting position.

Common Mistakes

• Rounding the back during the exercise.
• Using momentum to pull the handles.
• Allowing the shoulders to roll forward.
• Not fully retracting the shoulder blades.
• Leaning too far forward or backward.