Step-by-Step Guide

Starting Position:

1. Adjust the Seat and Chest Pad:

   • Machine Seated Row : Sit on the machine and adjust the seat and chest pad (if applicable) so that your arms can fully extend without rounding your lower back.
   • Your chest should be firmly placed against the pad (if present), and your feet should be placed on the footrests with knees slightly bent. Ensure your feet are secure and stable.

2. Grip the Handles:

   • Grasp the handles Machine Seated Row (can be either a straight bar, V-bar, or individual handles) with an overhand or neutral grip, depending on the machine setup.
   • Sit up straight, chest lifted, and pull your shoulders down and back, keeping your spine neutral. Avoid slouching or rounding your back.

3. Engage Your Core:

   • Engage your core by pulling your belly button toward your spine to stabilize your torso throughout the movement. Maintain a slight arch in your lower back to protect your spine Machine Seated Row.

Movement:

4. Pull the Handles Toward You:

   • Begin the movement by pulling the handles toward your torso. Focus on initiating the pull with your back muscles (lats, rhomboids, and trapezius) rather than just your arms.
   • Keep your elbows close to your body and drive them back as you pull, leading the movement with your elbows rather than your hands. Your arms should remain close to your sides.
   • Aim to pull the handles toward your lower ribcage or abdomen, depending on the machine setup.

5. Squeeze Your Shoulder Blades:

   • As you pull, squeeze your shoulder blades together at the peak of the movement, holding the contraction for a brief second to fully engage the muscles in your back.
   • Avoid using momentum or rocking your torso. Keep your chest upright and still, focusing on your back doing the work.

6. Controlled Return:

   • Slowly release the handles by extending your arms forward in a controlled manner, allowing the weights to return to the starting position. Maintain control of the weight throughout the entire movement.
   • Avoid allowing your shoulders to round forward at the bottom of the movement. Keep them down and back to maintain proper posture.

7. Repeat:

   • Perform the movement for the desired number of repetitions, maintaining control and focus on proper form throughout each rep.

Key Tips:

• Focus on Back Engagement: The goal is to use your back muscles to initiate the movement. Avoid pulling with your arms alone, and concentrate on squeezing your shoulder blades together.
• Control the Movement: Avoid jerking or using momentum. Keep the movement slow and controlled to engage the correct muscles.
• Keep a Neutral Spine: Always maintain a neutral spine with a slight natural arch in your lower back. Don’t round your back during the pull.
• Grip Options: You can use various attachments such as a V-bar, wide grip bar, or individual handles to target different areas of the back.

Common Mistakes:

• Rounding the Back: Avoid rounding your lower back during the exercise. Keep your spine neutral and your chest lifted.
• Using Momentum: Swinging your torso or jerking the weights compromises the effectiveness of the exercise. Focus on slow, controlled movements.
• Letting the Shoulders Drift Forward: At the start and end of the movement, avoid letting your shoulders roll forward. Keep them down and retracted.
• Pulling Too Far: Don’t overextend the range of motion by pulling the handles too far past your torso, which can strain your shoulders.

Repetitions and Sets:

• For general strength training, aim for 3–4 sets of 8–12 repetitions.
• For endurance, 3–4 sets of 12–15 repetitions with a lighter weight.

Muscles Worked:

• Primary Muscles: Latissimus dorsi (lats), Rhomboids, Trapezius.
• Secondary Muscles: Biceps, Erector Spinae, Rear Deltoids.

This exercise is excellent for developing a strong, defined back and improving posture. It also strengthens the pulling muscles used in many functional and athletic movements.