Matt Minter, Personal Trainer: Gym Starts: Free Motion Rowing This machine is the free motion rowing machine. We are going to work the rear of the shoulders, the big muscles in the back, the latissimus dorsi, trapezius rhomboids, pretty much everything in our upper and middle back. The only adjustment I need to do to this machine is to pull this pin out here in front. So the pads rest comfortably on top of my legs. I am gonna grab the hand grips and I am going to lean back slightly so my arms is straight out from my shoulders. And with this particular exercise, I can do a traditional row here by maintaining my posture, but today I am going to add a rotation to engage my core at the end of the movement. And as I start to pull back here I am gonna exhale. And inhale as I lower the weight back down. And switch to the other side. When I finish I am going to lean gently forward and set the weights down gently. Pull the pin here so I can stand back. And step away.