Casuarina Seated Row

SEATED ROW

TARGET MUSCLES: Latissimus dorsi, rhomboids, trapezius, biceps brachii

MOVEMENTS: Shoulder - extension, Scapula - retraction, Elbow - flexion

1. Sit on machine with your back straight, chest up, knees bent, core tight. Grab the handles with your arms stretched out in front of you.

2. Exhale. Move the shoulder blades back and down together first; imagine you are cracking a walnut between your shoulder blades. Then pull the handles back all the way to your chest, elbows in.

3. Inhale. Return to start position and repeat in a controlled motion.