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Back exercises
Name of exercise:   SEATED ROWS
Start Position
Finish Position
What to do:

Attach a close grip handle to the seated row bench.  Sit down on the bench, grab the handle, and put your feet up on the foot platform.  Extend your legs enough that your knees are out of the way.  Sit up straight and slowly pull the handle right into your mid-section, exhaling as you do so.  As you pull the handle in squeeze your shoulder blades together.  As you extend your arms back to the starting position protract (opposite of squeezing them together) your shoulder blades.
Don't Forget to: Don't rock back and forth leaning forward and backward as many people do.  This is poor form. Keeping the upper body still as you do the exercise will focus more on the back muscles and less on momentum.
Equipment needed: Seated row machine.  Close grip handle attachment.
Muscles worked: Mid back and some biceps.

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