Instructions:
- 1Sit on the machine with your feet on the front platform and knees slightly bent.
- 2Lean forward at your hips and grab the rope handles with both hands.
- 3Pull the handles toward your abdomen, extending your back and squeezing your shoulder blades together.
- 4Slowly release the handles back to the starting position under control.
- 5Repeat the motion for a designed number of repetitions.
Tips:
- Avoid using your arms excessively. The major part of the pulling force should come from your back.
- Make sure your spine stays neutral throughout the exercise to prevent injury.
- Focus on the back muscles you're targeting -- squeeze them as you pull back.
- Do not jerk the weights. The exercise should be slow and controlled at all times.