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Which row machine grip should I be using?

Depends on what you want. First, master the fundamentals of the seated row: Sit upright with your knees bent, push your chest out and pull your shoulders back, maintaining an upright, taut torso throughout the move. “A common mistake by beginners is poor posture, such as rounding the back, and doing the exercise too quickly, resulting in an ungainly, jerky movement,” says our Muscle Guy Augustine Lee, a personal trainer at Fitness Factory. The seated row trains your back (lats, rhomboids, and traps) and shoulders (deltoids), providing greater spine support. Using different grip options changes the angle of your arms and targets different areas of your back and shoulders.