*when working on a machine, try NOT to use the pad or seat when possible to engage more of your core muscles
*use your own muscles to secure your position then exercise
*by NOT using the pads or seats, you are engaging more muscles to exercise smarter
*you burn more calories and your intrinsic & stabilizer muscles get stronger
*this video is an example of a seated row. By leaning back just a little bit while maintaining a perfect posture, you are engaging your abs and back muscles.