BACK
Mid Row
Adjust the press arm to its furthest rear position. Adjust the seat so that the press handles align with your shoulders. Adjust the seat back out- ward as far as possible, so that the handles are at arms’ length. Grab the handles with an overhand grip and pull back as far as possible. Squeeze your shoulder blades together. Return slowly.
Variations: Use an underhand grip.
Primary muscles worked: Latissimus Dorsi (mid back), Rhomboideus (upper back), Trapezius (upper back), Rear Deltoids (rear shoulders), Biceps (front of arm).
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