MACHINE HORIZONTAL ROW TARGET MUSCLE: Lats, Rhomboids, Teres Major, Lower Traps and Rear Delts (Highlighted In Red) SYNERGISTS (SUPPORTING MUSCLES): Infraspinatus, Teres Minor, Triceps (Long Head Only -Highlighted In Green), Biceps and Lower Chest. IMPORTANT STABILIZER: Erector Spinae (Not Highlighted; runs deep and close to the spine) MOVEMENT PATTERN: Horizontal pull with your elbow moving back and forth as close as possible to your torso MECHANICS: Compound Movement FORCE: Pull SET-UP - Before sitting on the machine, make sure you adjust the seat so that when you pull the handle, your palms will be on the same level with your belly button. - Plant your feet firm and grab the handles with a neutral-grip. EXECUTION - With a straight back, exhale as you pull the handles to your sides. - Squeeze your back before continuing. - Inhale as you slowly return to your starting position. TIPS - Imagine bringing your elbow past your back, this will help you to pull with your back muscles rather than your biceps - Use this machine to develop unilateral strength and or correct muscle imbalances. FOR ONLINE & OR FACE TO FACE COACHING DM 📥 #workouttipsforbeginners #workoutmotivation #fitnessmotivation #backworkout #gymmotivation #motivation #marzrodie - @marzrodie