Starting Position

1. Sit down on the Hammer Strength Seated Row machine and adjust the seat to a comfortable height. 2. Place your feet on the footplate and adjust the length of the arm pad to a comfortable position. 3. Grasp the handles and sit in a slightly leaned back position with your arms extended.

Form

1. Inhale and slowly pull the handles towards your chest, ensuring that your chest and shoulders move towards the handles and not the other way around. 2. Exhale as you extend your arms and return to the starting position.

Breathing Technique

1. Inhale as you pull the handles towards your chest. 2. Exhale as you extend your arms and return to the starting position.