Take a seat facing toward the weights on the rowing machine.
1. In correct posture, sit on a rowing machine. During the exercise, maintain a natural arch in your spine.
2. Keep abdominal muscles tight with shoulders back and chest up.
3. Under control, pull the weight back while focusing on bringing your shoulder blades together. While pulling the weight back, brings your elbows up and in line with your shoulders.
4. Stop were you feel comfortable and reverse the motion back.
5. Under control, lower the weight, stop just before your elbow joints are straight and reverse the motion back. Repeat for subsequent reps.
This exercise works the Deltoids and Upper Back (latisimus dorsi and rhomboids).