Place some weight plates on a low row machine.
Follow the instructions on the machine. Generally you adjust the
height and chest pads, place your feet on the ground, and reach
forward and grab the handles on the machine, keeping your chest on
the pad and shoulders back. Don't hunch over. Keep your shoulder
blades together, your head aligned with your body and eyesight
looking forward, with arms extended but not locked out.
Inhale.
Pull the handle back towards your waist, while
keeping your back flat, shoulder blades close to each other and
body aligned. Pull your elbows behind your back as far as possible.
Keep your tummy tucked in and abdominal muscles engaged to help keep
proper form. Pause at the end of the movement, exhale and
squeeze your lat muscles. Return to the start and repeat for
reps.
