How to do the Seated Machine Row

Adjust the machine seat so the handles reach your mid-torso when your arms are straight.
Place your feet firmly on the platform and grip the handles comfortably with both hands.
Pull the handles toward your ribs, squeezing your shoulder blades together as you move.
Slowly return to the starting position with your arms fully extended.

Full technique — 7 steps

Adjust the seat so the handles line up with your mid-torso when arms are extended.
Plant your feet on the platform and take the handles with your preferred machine grip.
Sit tall with your shoulders set down before starting each rep.
Begin with arms extended and shoulders reaching slightly forward without rounding your lower back.
Pull the handles toward your lower ribs or upper abdomen by driving your elbows back.
Finish the rep when your elbows pass your torso and your shoulder blades are fully drawn together.
Return the handles forward until your arms are extended and your shoulders reach forward naturally.