Back · Machine
Seated Row Machine
Start · arms extended forwardBefore your first rep
- Set the chest pad so your arms reach a full stretch without your shoulders rolling forward.
- Feet braced, chest against the pad.
The movement
- 1Sit with your chest against the pad and grip the handles.
- 2Pull the handles toward your ribs, squeezing your shoulder blades together.
- 3Return slowly until your arms are straight and your shoulder blades spread.
0/3
Start here
First time doing this
3 sets·10-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps