Primary Muscle: Back
Equipment: Machine
Level: Beginner
Purpose: To target the rhomboid muscle of your back.
Execution: From a seated position, grasp the seated row bar with a neutral grip. Keeping your back straight and your feet planted on the support platform, retract your shoulder blades then pull the bar into your stomach in one explosive movement. Squeeze at the peak contraction before lowering the bar slowly to the start position. Lower the weight until your arms are fully extended before pulling down for another repetition.