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Seated Machine Row
Seated in a machine row piece of equipment, adjust the seat to that it meets your needs.
Keep your back flat with your chest on the pads.
With one hand, grasp the handle in front of you. Pull back keeping your chest flat on the pad and your elbow close to your side.
Hold and contract for 1-2 seconds, then release back.
You can do this with both arms at once as well.
Latissimus dorsi (Lats)
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