How to do seated row machine

Coach's Tips

The seated row is crucial for developing back muscles. Maintain control over your shoulders and waist to prevent your back from bending.

Start Position

1. Sit comfortably on the machine's seat and position your feet on the footplate.

2. Lean forward and grasp the machine's handles.

3. Ensure your back remains straight and you are sitting upright.

Proper Form

1. Initiate the movement by pulling the machine's handles towards your chest.

2. Keep your back straight while ensuring your elbows stay close to your body.

3. Contract your shoulder blades together as you draw the handles back.

4. Gradually return the handles to the initial position.

Breathing Technique

1. Inhale deeply as you pull the handles back.

2. Exhale slowly when returning the handles to the starting point.

Precautions

1. Maintain a straight back and avoid arching.

2. Refrain from using momentum to swing the handles.

3. Be cautious not to overextend your arms while pulling the handles.