A low row training machine is a piece of gym equipment designed to target the muscles in the back, particularly the latissimus dorsi (lats) and the rhomboids. It typically consists of a seat, a chest pad, a footrest, and a cable pulley system. To use the low row training machine, you would typically follow these steps: 1. Adjust the seat height and chest pad position to ensure proper alignment with your body. 2. Sit on the seat and place your feet on the footrest, ensuring a stable base. 3. Grasp the handles or the attachment connected to the cable pulley system with an overhand grip, keeping your arms fully extended. 4. Pull the handles towards your body by retracting your shoulder blades and squeezing your back muscles. Keep your elbows close to your sides as you pull. 5. Pause for a moment at the fully contracted position, feeling the tension in your back muscles. 6. Slowly release the handles back to the starting position while maintaining control. 7. Repeat for the desired number of repetitions.