Multi-Row

Video Guide

Watch how to set up and use this equipment.

Muscles Trained

Set Up

1. 1Load both sides evenly.
2. 2Adjust the seat and chest pad so the handles line up with your torso.
3. 3Choose one of the handle positions.
4. 4Sit with your chest firmly against the pad.

How to Use It

1. 1Pull the handles toward you, driving your elbows back.
2. 2Squeeze your shoulder blades together at the top of the pull.
3. 3Return the handles under control.
4. 4Keep your chest against the pad throughout.

Helpful Tips

• Each arm moves independently — pull evenly.
• Change handle position across sets to hit high, mid, or low back.
• Do not let the weights slam at the bottom.
• Start light while dialing in seat and pad settings.