Row on a machine Smith or Smith machine and support on a bench

Start the pull by driving the elbows in the direction required by the exercise and let the shoulder blades move naturally. Return slowly without suddenly releasing the tension. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load biceps, lower back and lats without sacrificing position; at intermediate level, progress control first and then add load, repetitions or complexity. Set the seat, backrest and machine axis before loading it; poor setup changes the path and often creates compensations.