Seated Machine Row is one of the best exercise to make you back muscular and stronger. It is also good for the trapezius muscles, latissimus dorsi, the erector spinae, rear deltoids, biceps, biceps brachialis, and forearm flexors.

How to do Seated Machine Row Exercise Properly?


Step 1. Sit slightly forward on seat with your Middle chest supported to chest pad, hips and back in one alignment, Feet supported.
Step 2. Now Breathe out and keeping the torso stationary, pull the handles back towards your torso while keeping the arms close until you touch the abdominal.
Step 3. Hold for good contraction Squeeze your back muscles here.
Step 4. Breathe in and slowly go back to starting position again. Repeat the same for completes the set.

Alternative Exercises:

1. Reverse Grip Incline Bench Cable Row
2. Single Arm Dumbbell Row
3. Bent over Double Dumbbell Row
4. Bent over Barbell Rows

Important Key Points:

•Do not lean back after pulling the Seated Row Machine Handles.
•Keep your elbows close to your body all the time.
•Squeeze all the way back and hold for good contraction.
•Do not initiate the pull with the shoulder muscles. Use your lats.

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