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Step 1
Adjust the seat height according to your height using the seat adjustment lever found behind the seat. When the seat is at the correct height the chest pad will be at mid chest level.
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Step 2
Use the chest pad adjustment, found directly behind the chest pad, to move the pad forward or back to the point that you are able to grasp the handles with your arms fully outstretched.
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Step 3
Select a moderate weight that you are comfortable with. As you begin weightlifting it is important to use a manageable weight on your seated row so you are able to concentrate on proper form.
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Step 4
Sit on the weightlifting machine with your chest comfortably touching the pad. Plant your feet firmly on the ground or foot plates if provided, thus stabilizing your body during the performance of the exercise.
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Step 5
Grasp the handles in front of you using an overhand grip. Sit up straight, head facing straight in front of you and pull back on the weights as far as you can. Keep your elbows close to your side as you row. You should feel a nice pull on your back at this point.
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Step 6
Return the handles slowly forward until your arms extend fully as in the beginning of your seated row exercise. Aim for three sets of seven to twelve repetitions.
