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    Muscles worked: latissimus dorsi muscles

    Instructions:
    Attach a handle to the end of the cable running through the pulley on the seated row machine. Next, sit down on the machine and place your feet against the restraint bar, with your legs slightly bent. lean forward and grab the handle. Slowly sit up straight and at the same time pull the handle back into your mid section. Be sure to use your back muscles and not your arms. Concentrate on your back pulling the weight towards your mid section. As you pull the handle towards you be sure to keep your elbows in tightly to your side. Hold the peak for one second and slowly return into the starting position and repeat.
    Dont's:
    Don't jerk the weight toward you. Use a slow controlled movement. Don't let your leg straighten while performing this exercise. Don't lean to far forward or too far back, this robs your back muscles of receiving the stress it needs from the movement.

    Alternate exercises: T-bar rows

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