Row/Rear Delt Machine

This is actually two machines in one. When you grab the handles that are parallel to the floor, this machine will primarily work the rear deltoids. When you use the handles that are perpendicular to the floor, this machine works the latissimus dorsi - the primary muscle of the back.

The seat position is very forgiving on this machine. The only rule here is to make sure that the chest pad pushes on the sternum and not the belly. The only other body adjustment is for arm length. Try to give yourself as much range of motion as possible.

The biggest mistake I see people make with this machine is not keeping their chest firmly against the pad as they pull the weight towards them. If you find yourself leaving the chest pad, then lower the weight. The second concern - you only need to pull back until your elbows stop. Pulling back and then downward has no benefit, and may cause injury. ~ Mike