How to do it
Inhale deeply at the top and exhale forcefully as you pull the lever down.
- 1
Adjust the leverage machine to fit your height and select the appropriate weight.
- 2
Sit down and secure your thighs under the pads.
- 3
Grasp the bar with a wide grip and sit with a straight back.
- 4
Pull the bar down towards your chest, squeezing your shoulder blades together.
- 5
Slowly return the bar to the starting position while maintaining tension in your lats.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the bar down with your elbows rather than your hands to maximize lat engagement.
Common mistakes
- ✕Leaning back excessively to pull the bar
- ✕Yanking the handles with sudden momentum
- ✕Shrugging the shoulders toward the ears