Machine Seated Rows

Adjust the seat height so that your shoulders are above the handles and your forearms are parallel to the floor and adjust the chest pad to the point where your fingertips touch the handles.
 
Keep your chest against the pad and your back straight and upright.
 
Pull the handles towards you and as far back as possible; squeeze your shoulder blades together and arch your back slightly at the end of the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the inward movement no faster than the outward.