Machine Seated Row
Chest against the pad, pull the handles back and hold the squeeze; the pad keeps the torso still.
How to do it
Setup
Chest against the pad, feet planted, handles gripped with long arms.
Steps
- Pull the handles back, elbows along the body.
- Hold the squeeze for a beat.
- Return long without the stack touching down.
Common mistakes
Chest leaving the pad: it is there to keep you honest. Short pulls: full elbows-back range. Slamming the stack: tension lives at the long end too.
Breathing
Exhale on the row, inhale returning.
