Set the appropriate weight on the weight stack and attach a wide grip bar or similar to the seated row machine.
Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position.
Keeping your body in position, pull the handle into your torso.
Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position.
