A Typical Session
23 Min
Warm-up
5m
Main Set
14m
Stretch
4m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Improves posture and strengthens back muscles for better balance and support.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit with feet on the platform and grab handles.
- 2.Pull handles toward torso squeezing shoulder blades.
- 3.Return slowly to starting position.
Pro Tips
- •Keep chest upright and core tight.
- •Avoid leaning too far forward.
Equipment
Row Machine
Safety
Do not hunch shoulders forward.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.