Row - Seated, Neutral Grip (Machine)

Step-by-step instructions

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

1. Step 1Setup
   • Adjust the seat of the rowing machine so that your feet can comfortably reach the footrests.
   • Sit down and place your feet on the footrests, securing them with the straps.
2. Step 2Adjust the Machine
   • Set the weight on the machine to a comfortable level that allows you to perform the exercise with good form.
   • Ensure that the handles are at a height that allows you to reach them without straining.
3. Step 3Position Your Body
   • Sit upright with your back straight and shoulders relaxed.
   • Grab the handles with an overhand grip, keeping your arms extended in front of you.
4. Step 4Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Keep your feet firmly planted on the footrests and your knees slightly bent.
5. Step 5Pull 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 and aim to bring the handles to your lower ribcage.
6. Step 6Return to Starting Position
   • Slowly extend your arms back to the starting position, maintaining control of the movement.
   • Ensure that you do not lean back or round your shoulders as you return.
7. Step 7Repeat
   • Continue to repeat the pulling and returning motion for the desired number of repetitions.
   • Focus on maintaining good form throughout each repetition.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the handles back on the machine.
   • Unstrap your feet from the footrests and stand up, ensuring your back remains straight.