Description

Grab a long bar placing both hands on the inner part of the bar with a under hand grip Sit on the bench facing the machine with your knees bent, feet placed securely and firmly on the ground and your arms vertically above you. Pull the bar towards your chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return the arms to extension.

Tips

Move the bar down in front of your chin just below the neckline. You do not have to touch the base of the neck or top of the chest. As you extend back up, do not relax the bar so that your torso or any other part of your body comes up off of the seat.