Hoist Seated Mid Row

Starting Position

1. Sit on the seat and place your feet on the footrest to secure them.

2. Keep your upper body straight and push your chest forward.

3. Grab the handles with both hands and extend your arms forward to start.

Proper Form

1. Pull your shoulders back and draw your elbows to your sides.

2. Focus on contracting the middle of your back as you pull the handle close to your body.

3. Engage your core to prevent your upper body from leaning back.

4. Slowly extend your arms and return to the starting position.

Breathing Technique

Exhale when pulling the handle, and inhale while straightening your arms and turning.