Adjust the weights at a low row machine.
Follow the instructions on the machine. Generally you place your
feet on the foot pads, and reach forward and grab the handles on the
machine, keeping your chest out and shoulders back. Don't hunch
over. Try to touch your shoulder blades together. Keep your head
aligned with your body and eyesight looking forward. Have your
arms extended but not locked out. Inhale.
While pushing with your legs, 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.
