Seated row machine

Execution instructions

Sit on the machine and adjust it to be in a comfortable position.
Grasp the handles in overhand (or neutral) grip.
Pull the handles towards you and make sure that your bust doesn't take off from the seat (only your arms should move).
Hold this position for a second and slowly move the handles back to the initial position without letting the weights touch the stack (to maintain the contraction).

Stimulated muscles

Primary muscles Middle back

Secondary muscles Biceps