A free weight plated loaded seated high row machine is a piece of exercise equipment that allows you to perform seated rows using weight plates for resistance. It typically consists of a seat with a backrest, a footrest, and a handle or bar attached to a cable and pulley system. The weight plates are loaded onto a stack or rack, and you can adjust the weight by adding or removing plates. To use the machine, you sit on the seat with your feet securely placed on the footrest. Grab the handle or bar with an overhand grip, keeping your back straight and core engaged. Pull the handle towards your chest by retracting your shoulder blades and squeezing your back muscles. Pause for a moment at the end of the movement, then slowly release the handle back to the starting position. The free weight plated loaded seated high row machine primarily targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. It also engages the biceps, forearms, and core muscles to stabilize your body throughout the exercise. This machine is a popular choice for individuals looking to strengthen and build their back muscles.