Row - Seated (Machine: Plate Loaded)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the seat height of the machine so that the handles are at chest level when seated.
   • Sit down on the machine with your back against the pad and feet flat on the floor or on the foot platform.
2. Step 2Adjust the Weight
   • Select an appropriate weight on the machine that allows you to perform the exercise with good form.
   • Make sure the weight is securely loaded before starting.
3. Step 3Grip the Handles
   • Reach for the handles with both hands, using an overhand grip.
   • Ensure your hands are positioned shoulder-width apart for optimal leverage.
4. Step 4Position Your Body
   • Sit upright with your chest up and shoulders back, engaging your core.
   • Keep your elbows slightly bent and close to your body as you prepare to pull.
5. Step 5Pull the Handles
   • Pull the handles towards your torso by bending your elbows and squeezing your shoulder blades together.
   • Focus on using your back muscles rather than your arms to perform the movement.
6. Step 6Return to Start
   • Slowly extend your arms back to the starting position, maintaining control of the weight.
   • Ensure that you do not let the weights drop quickly; control the movement.
7. Step 7Repeat
   • Continue to pull and return for the desired number of repetitions while maintaining proper form.
   • Focus on your breathing, exhaling as you pull and inhaling as you return.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the handles back in their starting position.
   • Stand up from the machine, ensuring to maintain good posture as you exit.