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Seated Row
1. Sit on rowing machine. During the exercise, a natural arch in your spine should be maintained.
2. Keep your abdominal muscles tight, shoulders back and chest up.
3. Under control, pull the weight back while focusing on bringing your shoulder blades together.
4. Stop just after your elbow joints are inline with your shoulders and reverse the motion back.
5. Under control, lower the weight, stop just before your elbow joints are straight and reverse the motion back.

Cable Row
1. Sit on a rowing machine. During the exercise, a natural arch in your spine should be maintained.
2. Keep your abdominal muscles tight, shoulders back and chest up.
3. Under control, pull the weight back while focusing on bringing your shoulder blades together.
4. Stop just after your elbow joints are in line with your shoulders and reverse the motion back.
5. Under control, lower the weight, stop just before your elbow joints are straight and reverse the motion back

Wide Grip Lat Pulldown
1. Hold the bar with a width grip.
2. Slightly lean back while keeping your abdominal muscles tight, shoulders back and chest up.
3. Under control, pull the weight down while focusing on bringing your shoulder blades together.
4. Stop just after your elbow joints are in line with your shoulders and reverse the motion back up.
5. Under control, reverse the weight back up, stop just before your elbow joints are straight and reverse the motion back down.

Narrow Grip Lat Pulldown
1. Change the bar to the V-shaped handle used also for cable row’s.
2. Slightly lean back while keeping your abdominal muscles tight, shoulders back and chest up.
3. Under control, pull the weight down while focusing on bringing your shoulder blades together.
4. Stop just after your elbow joints are in line with your shoulders and reverse the motion back up.
5. Under control, reverse the weight back up, stop just before your elbow joints are straight and reverse the motion back down.