Lat pulldown / low row

Watch

Set it up

1. 1Thigh pad snug on your legs so you don't lift off the seat
2. 2Grip the bar just wider than shoulder-width, palms away
3. 3Select your weight
4. 4Lean back slightly, pull the bar to your upper chest with elbows driving down, then return under control to straight arms

Watch out for

• Pulling the bar behind your neck
• Leaning right back and heaving it
• Half range — let the arms go fully straight at the top

Set it up

1. 1Feet on the plates, knees slightly bent, sit tall
2. 2Grab the handle, sit back until your arms are straight and your back is upright
3. 3Select your weight
4. 4Pull the handle to your stomach, squeeze the shoulder blades together, then let the arms go straight without rounding forward

Watch out for

• Rocking back and forward with your body
• Shrugging the shoulders up
• Rounding the lower back at the stretch

Set it up

1. 1Watch the switching video above before you try it the first time
2. 2Take the weight off first — never convert a loaded machine
3. 3Move the pins and pads as shown, and make sure every pin clicks fully home before you sit on it
4. 4Put it back to how you found it when you're done, so the next person isn't guessing

Watch out for

• Converting it with plates still on
• A pin half in — check every one
• Leaving it halfway between modes