3. Exercise Section LIFE FITNESS PRO 2 SERIES OWNERS MANUAL
3-6
PRO 2 SEATED ROW (PSRW) Muscles Exercised – Latissimus Dorsi, Trapezius, Rhomboids, Teres Major and
Minor, Posterior Deltoids and Biceps
Setup
Adjust the seat height to align the mid-chest with the top of the chest pad.
Keeping feet firmly on the footplates, adjust the seat frame position to allow full
arm extension. Check the weight stack to ensure appropriate resistance. Grip
the desired handles and position body with head and chest-up.
NOTE: The upper handles focus primarily on the Posterior Deltoid and upper
back muscles. The middle and lower handles focus primarily on the Latissimus
Dorsi and middle back muscles, while the lower handles provide a variation with
the wrists positioned in a neutral position.
Performing the Exercise
Stabilize the body in position, pressing feet firmly into the footplates, preventing
excessive pressure on the chest pad. With a controlled motion, draw back the
arms as far as can be controlled. Return the handles to the start position,
without letting the resistance rest on the stack. Repeat the motion, while
maintaining proper body positioning.
TIP: While performing the exercise with any of the handles, think about drawing
the elbows back, beyond the body, as this increases the mental concentration on
the muscles being trained.