Horizontal Row Machine

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The horizontal row machine workout primarily targets the upper back muscles.

It involves sitting on the machine, grasping the handles, and pulling them towards the body.

While other muscles such as the biceps and shoulders are also engaged, the focus remains on the upper back.

Adjust the seat height and footrest to fit your body.
Grasp the handles with an overhand grip, shoulder-width apart.
Sit upright with your feet flat on the footrest and your knees slightly bent.
Exhale and pull the handles towards your chest, squeezing your shoulder blades together.
Pause briefly at the end of the movement, feeling the contraction in your back muscles.
Inhale and slowly release the handles, extending your arms back to the starting position.

Adjust the seat height to ensure your feet are firmly planted on the footrests, maintaining a stable base.
Grip the handles with an overhand grip, slightly wider than shoulder-width apart, to target the upper back muscles effectively.
Keep your back straight and engage your core throughout the movement to maintain proper form and prevent strain.
Initiate the exercise by pulling your shoulder blades together, squeezing the upper back muscles as you pull the handles towards your chest.
Control the movement and avoid using momentum by maintaining a slow and controlled pace throughout the exercise.
Exhale as you pull the handles towards your chest and inhale as you return to the starting position, focusing on your breathing pattern.