Seated Machine Row

Adjust seat height to enable a smooth motion, with front chest pad in contact with your sternum (Chest Bone).

START	FINISH

Keeping your back straight, extend arms forward to take a grip of the weight.

Some machines will have footplate's, which are used to aid you to bring the weight up in order to start the exercise. Avoid using these during the exercise.

With your feet firmly on the floor, pull the weighted bar towards your chest, taking your elbows out to the side, aiming to feel your shoulder blades squeeze together.

Lower under control and repeat for desired number of reps.