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Seated Row
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the high/
low pulley weight carriage.
2 Attach the straight bar han-
dle with a clip to the cable at the
lower end of the leg assembly
arm.
3 Facing towards the rear of
the machine, raise the front half
of the tread plate to form the
rowing footrest.
4 Sit down on the floor facing
the machine and place your
feet on the rowing footrests.
Keep your knees slightly bent.
5 Bend over to grasp the
straight bar handle and then
straighten up. While keeping
the straight bar handle above
your knees, pull the handle
towards you. Return to the
starting position.
Main muscles being used are
the traps, midback, lower back
and shoulders.
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