This is the Arsenal four-way row. To adjust the seat you’ll pull this lever here, and then move your seat up or down to your desired height.
To load the weight, it goes on these bars here. This is the four-way row, so you can row in four different patterns.
To target different areas of your back — if you’re down here you’re going to target more of the lower lat, a neutral grip you’re going to get
that full lat stretch. Out here, you’ll get kind of that mid to upper back, and then with this row right here, you’re going to get more of the rear delt and upper back.
And you can do this again single arm as I just showed you or with both arms, up to your preference.
