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Mid Row
Adjust the press arm to its furthest rear position. Adjust the seat so that
the press handles align with your shoulders. Adjust the seat back out-
ward as far as possible, so that the handles are at arms’ length. Grab the
handles with an overhand grip and pull back as far as possible. Squeeze
your shoulder blades together. Return slowly.
Variations: Use an underhand grip.
Primary muscles worked:LatissimusDorsi(midback),Rhomboideus
(upper back), Trapezius (upper back), Rear Deltoids (rear shoulders),
Biceps (front of arm).