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Seated Row Machine (One Arm)

  • Beginner
  • Seated Row Machine
  • Upper Back

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Setup instructions

1) Load the appropriate weight on the machine.

2) Sit on the pad and plant your feet firmly on the floor. Grab one of the vertical handles with an overhand grip.

Note: If the seat needs adjusting, look for the safety lock and lift the seat up or down.

Perform instructions

1) Slowly pull the handle towards your body and squeeze the shoulder blades together.

2) Pause for a second and bring your arm back to the starting position.

3) Repeat.

Anatomy