Seated Row Wide Grip - Machine
Set the machine up so that it is in the right position for your height; hand grips should be just lower than your shoulders (if unsure ask for assistance).
Sitting down with good posture and your chest on the chest rest, hold onto the wide grip and slowly pull the handle bars towards you keeping your elbows up and just below your shoulder level throughout the movement.
At the furthest point back squeeze your shoulder blades together and then slowly return until your arms are straight, keeping your elbows up.
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