Middle Back, Upper Back
Lats, Traps, Biceps, Shoulders
Watch Tutorial
https://www.youtube.com/shorts/0QN8jx2nEQc
https://www.youtube.com/shorts/ci61zln1hRY
https://www.youtube.com/shorts/nCgDoxZGHXo
https://www.youtube.com/shorts/CGNocj74E-k
https://www.youtube.com/shorts/J3Fc70uS9aM
https://www.youtube.com/shorts/Gie1YmP3Qhk
https://www.youtube.com/shorts/YTAufM6eLTg
Sit machine high row, adjust seat/chest pad.
Grip handles (often overhand, wide).
Chest against pad.
Pull handles towards upper chest/shoulders.
Drive elbows back/up, squeeze shoulder blades.
Pause.
Slowly return to start.
Repeat.