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Seated Row MachineMain Muscle: Middle BackOther Muscles: Biceps, Lats, Lower BackMechanics: Compound Sit on a row machine bench with your feet flat on the floor. Your chest should touch the pad in front of you so that your arms are straight when grabbing the bar. If a knee pad is available, place the pad above the knees so that you can not lift your knees. Sit straight and grab the handles in front of you with your palms facing towards each other. As you exhale, pull the handles toward your chest as you squeeze your upper and middle back. Keep your elbows close to your side and pause when your palms reach the chest. Before you inhale, make sure the back is arched before you return the bar to the starting position, following the same path. Be sure that you do not lift your knees and you do not slouch.