Programmes > Shoulders
Seated Rows (on a machine)
Grab the handles, pull back the weight, and sit down on the pad. Bring your upper body into proper spinal alignment by sitting up straight. Place your feet firmly on the ground to stabilize yourself. Position your scapulas (shoulder blades) in a neutral position (don't shrug your shoulders), and keep them there throughout the exercise.
The Exercise: Slowly row your elbows straight back while keeping them in line with your shoulders. Be sure to slowly contract the deltoids as much as possible. Try to concentrate on activating the rear delts while relaxing the front delts.