Exercises

Machine Seated Rows

Also known as Iso-Lateral Rows

What It Is

A supported pull toward your body that strengthens your back. It counters hours spent hunched over a desk or phone.

How to Do It

Set the seat so the handles are level with your lower chest. Sit tall with your chest against the pad and grab the handles. Pull your elbows back until your hands reach your sides. Let your arms straighten slowly as the handles go forward.

Tips

Squeeze your shoulder blades together at the end of each pull. Keep your chest on the pad the whole time.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Seated Row Machine

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