Description

Grab a long bar placing both hands on the end of each side. 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. Keeping your chest up and your shoulders back and down, pull the bar towards your upper chest keeping your body steady and do not use momentum. Squeeze your lats and back tight and pause for a second and slowly return to the start position with your arms extended.

Tip

Make sure that as you pull down you do not angle your elbows to go behind your torso. 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 off of the seat.