Low Row Machine

Sit tall with your chest against the pad or braced against the frame, whichever the machine has, and take the handles with your arms extended in front of you. Pull them back toward your torso by driving your elbows behind you and squeezing your shoulder blades together at the end of the movement. Keep your torso still throughout — the machine's job is to isolate your back, and leaning back to help the pull just borrows work from your legs and hips instead. Let your arms extend fully on the way out so your shoulder blades spread apart before the next pull.