Seated Machine Row

What weight should I start with on the seated machine row?

Start at 30 to 40 lb. Machine rows let you go heavier than free-weight rows because you are not holding your own torso up, so expect to add weight faster here.

You have got it right if your shoulder blades move at the end of every rep instead of only your arms.

What usually goes wrong on the seated machine row?

Set the chest pad so your sternum rests against it with your arms fully extended. Grab the handles and let your shoulder blades stretch forward at the start.

Pull the handles to your ribs with your elbows close to your sides, and pause for a count with your shoulder blades pinched together. Let the weight travel forward slowly; that stretch at the front is half the exercise.

Most common mistake: pulling with the arms only. Think about starting the movement from the shoulder blades and letting the hands follow.