Machine Row.

Make every rep count.

1. 01

   Set up: Adjust the seat so your feet are firmly planted and your knees stay slightly bent. The handles should line up around mid‑chest height. Select an appropriate weight.

2. 02

   Start position: Grip the handles with a neutral grip (palms facing each other). Sit tall with your chest up, core braced, shoulders down and back, and arms extended (keep a soft bend in the elbows).

3. 03

   Row: Initiate the pull by driving your elbows back and squeezing your shoulder blades together. Pull the handles toward your torso without shrugging or leaning way back.

4. 04

   Return with control: Slowly let the handles travel forward until your arms are fully extended again, keeping your torso steady and your shoulder blades controlled.

5. 05

   Repeat: Keep each rep smooth and controlled—no jerking, swinging, or using momentum.