Seated normal grip row machine

Category

Back

Difficulty

Beginner

Equipment

Cable Row Machine

Primary muscles

Latissimus Dorsi, Teres Major, Rhomboids

Secondary muscles

Trapezius, Posterior Deltoids, Biceps Brachii, Erector Spinae

How to do it

1. Sit on a bench facing a row machine with a straight back and your feet placed on the footrests.
2. Hold the rod above your knees with an overhand grip of your hands while keeping your arms straight.
3. Pull the cable towards your chest by bending your arms and taking your elbows past your back.
4. Return to the initial position and repeat.

Form tips

• Keep your back straight and your chest up throughout the movement; avoid rounding your spine.
• Squeeze your shoulder blades together as you pull the bar towards your torso.
• Move in a slow, controlled manner and avoid using momentum or leaning back excessively.