VERTICAL ROW ON A MACHINE TECHNIQUE Starting position: • Sit on the machine bench, placing your feet under the pads. • Grasp the handle with a grip wider than shoulder-width apart. • Lean your torso back slightly (15-20 degrees). • Squeeze your shoulder blades together and push your chest forward. ✅ Execution: • Pull the handle toward your chest, squeezing your shoulder blades together. Keep your elbows straight down. • At the bottom, squeeze your shoulder blades for 1-2 seconds. • Slowly return

6.4K views · 81 reactions | The seated row machine is an effective...

439K views · 1.5K reactions | The seated row machine is a piece of...