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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked:
| | Lats. (Latisimus Dorsi) and Upper-middle Back
| | Instructions:
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- Sit in front of the seated row machine holding the close-grip handles in each hand with palms facing each other (unless you don't have a close-grip bar, in which case hold a bar with a close grip with hand about 6 inches apart, palms up).
- Place your feet on the metal foot rest bar, with your legs slightly bent.
- Keeping back straight, extend your arms for a full back stretch.
- Pull the handles toward your lower chest.
- Keep your torso upright, and elbows pointing behind you while squeezing your shoulder blades together.
- Return to the starting position in a slow, controlled manner.
| | Don'ts:
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- When pulling bar to your chest, your body should remain in an upright position. Don't lean backward.
- Don't let the weights pull you forward to the starting position. Instead, control the weights and slowly return to the starting position while getting a full stretch.
| | Alternate exercises:
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