Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Seated Row - Beginner

Ready Position:
Adjust the pad so that your arms are fully extended. And the seat height, put your hands at, or slightly below nipple height.

Get it Done:
Secure a tight grip and drive your feet into the ground. Brace your stomach and drive with your elbows back to create the pull movement. Keep your wrists straight and squeeze your shoulder blades when your elbows have reached their end range of motion. And push your chest out slightly.

Pro Tips:
Don’t be an arm puller. If you feel the majority of the tension in your arms, you are trying to curl the movement. Curling turns the small muscles of the arm and forearm from accompanying muscles into primetime players. This is not what you want. To ensure a maximum benefit from this movement, learn to drive with your elbows using your latissimus dorsi (or lats) and scapula retractors of the upper back.

Sets	Reps	Weight/Resistance
1
2
3
4
5

Exercise Name:
Seated Chest Press - Beginner

Ready Position:
Start by adjusting the seat height so that your hands are roughly in line, or below your nipples, elbows dropped slightly lower than your hands, and shoulders in a comfortable position. Do at least 1 warm-up set of 5 to 8 reps with 50% of your work weight to ensure that the machine is setup correctly for pain-free joint movement.

Get it Done:
Grip the handles tight with your wrists straight, brace your stomach and drive your feet into the ground so that you push your back into the seat. Drive out with your arms until your arms are straight without snapping your elbows and then return to the start position by squeezing your shoulder blades together and releasing the tension in your arms.

Pro Tips:
If you place your hands in a neutral position, you will be working mostly triceps and shoulders. If your hands are in a pronated, or knuckles-up position with your hands in a medium to wide grip, you will be placing more stress on the muscles of the chest.