Lift: Pull the handles to your chest, keeping your back upright and tight throughout the movement. Focus on bringing the shoulder blades together at the end of the range of movement. Return to the start position under control, maintaining the same braced position in your torso.
Emphasis: Do not flex or bend the spine at any point. Keep the hips and lumbar spine locked in place - all of the movement should come from the shoulder blades and in the arms. Also do not push the head forward at the end of the movement - focus on completing the range of motion in the shoulder blades.
Instructions and effects for the Seated Machine Row exercise 
