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Machine Bent Over Row

This is not a machine you'll find in every gym, but it there is one, give it a try. The pad gives you great stability during the movement, focussing all the effort on the middle back muscles. Stretch down, pull up with control, squeeze at the top, then slowly down. If your gym doesn't have a machine like this, see 'related exercises' below.

Muscle Group
Muscles Worked

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