Row - Iso-Lateral, Neutral Grip, Seated

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit down on the seated row machine with your feet placed securely on the footrests.
   • Adjust the seat height so that your knees are slightly bent and your feet are flat on the platform.
2. Step 2Grab the Handles
   • Reach for the neutral grip handles with your palms facing each other.
   • Ensure that your arms are fully extended and your shoulders are relaxed.
3. Step 3Position Your Body
   • Sit up straight with your back against the pad, keeping your core engaged.
   • Retract your shoulder blades and maintain a neutral spine throughout the exercise.
4. Step 4Pull the Handles
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Keep your elbows close to your body as you pull.
5. Step 5Return to Start
   • Slowly extend your arms back to the starting position, maintaining control of the movement.
   • Ensure that you do not lean forward or backward during this motion.
6. Step 6Repeat
   • Continue to pull and return the handles for the desired number of repetitions.
   • Focus on maintaining proper form with each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully place the handles back on the machine.
   • Stand up slowly, ensuring you maintain your balance as you exit the machine.