Strength exercise

Seated Row Machine

How to do it

Sit at the row machine with the chest against the pad if provided, feet braced on the platform and knees softly bent.
Grip the handles with a standard, shoulder-width grip and sit tall with arms extended toward the weight stack.
Pull the handles toward the torso by driving the elbows back, engaging the lats and biceps through a standard working-set tempo.
Keep the torso stable and avoid rocking backward to add momentum to the pull.
Squeeze the shoulder blades together at the end of the row before returning to a full stretch.
Exhale on the pull and inhale on the return, controlling the weight stack rather than letting it drop.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises