Instructions:
- 1Sit on the machine with your chest against the pad, grip the bar with palms facing you
- 2Pull the bar down towards your torso, squeezing your shoulder blades together
- 3Hold for a moment then slowly release back to starting position
- 4Keep your back straight and controlled throughout the exercise
- 5Repeat the process for a set amount of reps
Tips:
- Avoid using your body momentum to pull the bar down
- Focus on your lats doing the work, not your biceps
- Ensure full range of motion for optimal results
- Adjust the seat height so that your arms are fully extended at the top position