Machine Pronated Grip Seated Scapular Retraction Shrug

Instructions

1. Sit at the plate-loaded rowing machine with chest against the pad, gripping the handles with an overhand pronated grip.
2. Start with arms extended and shoulders slightly protracted.
3. Retract your shoulder blades and shrug your traps upward simultaneously, bringing the handles toward you.
4. Hold the contracted position briefly, then slowly return to the start.