Vertical row machine
About
The vertical row machine combines a pull-down and row motion, working your upper back and lats at the same time.
How to Vertical row machine
Starting Position
1. Sit on the machine seat and place your feet securely on the floor or footrest.
2. Grab the handles and extend your arms upward or forward to start (depending on the equipment structure).
3. Keep your chest open and shoulders relaxed while looking straight ahead.
Proper Form
1. Pull the handle towards your body by pulling your elbows down and back.
2. Contract your back muscles with the feeling of pulling your shoulder blades down and back.
3. Avoid excessive movement of your upper body and keep your body almost fixed.
4. Slowly extend your arms and return to the starting position.
Breathing Technique
Exhale when pulling the handle, and inhale while extending your arms and turning.
Precautions
1. Do not excessively arch your back and maintain a balanced neutral position.
2. Always press your shoulders down to prevent them from rising towards your ears.
3. Control the movement slowly without any bouncing to maintain the range of motion.
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