This is one of the main rowing exercise I recommend, along with the horizontal row and the dumbbell version.
No spinal stress, super stable, and you can adjust it for anyone’s structure.
All the same biomechanical principles apply as any other row: elbows at 90 degrees, line of resistance aligned with the muscles you want to work.
This exercise is largely idiot proof, the major mistake people make is over arching their upper back and not keeping their chest on the pad. Flat out, do not do that.
I prefer the 6-12 rep range for these, and working sets vary depending on if you are training to failure. Pyramid sets tend to work well, 12-8-6, 10-8-6, etc etc.
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