This is the start of Week 8! Can you believe how far you've come already?
Today's upper-body workout includes the seated row, as it has throughout this program. As you've probably discovered, there are a number of variations on the row. Each of those machines has a slew of different handles and grips. Mix them up! Use neutral, overhand, underhand, or single-hand grips. Each asks your back to pull in different ways.
When doing this exercise, always be mindful that you are using your back, even though it's your arms that move. When you pull the handles toward your body, flex your back muscles, almost pinching your shoulder blades together in the effort. You can pull heavy at times, but make sure that the weight you choose allows you full range of motion. Keep your back neutral as you pull, or the momentum will steal your gains!