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    Muscles worked: Lower back, latissimus dorsi

    Instructions:
    Sit in the machine and be sure the seat is adjusted so your arms are parallel to the floor. Press your chest firmly against the vertical pad. Reach forward and grab the handles. Concentrating mentally on pulling the handles back primarily with your upper-middle back muscles rather than your arms, slowly pull the handles back towards you as far as possible, keeping your elbows close to your side. Hold there for one second and contract your back muscles then return to the starting position.
    Note Some machine seated rows come with adjustments for the vertical pad as well as the seat pad. Adjust them so your arms are parallel to the floor, and far enough forward where you maximize a full stretch in your back.
    Dont's:
    Don't pull most of the weight with your arms. This robs your back muscles of the proper amount of stress they need to achieve a good workout. Don't jerk the weight. Use a slow controlled movement throughout the entire exercise.


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