How to do it
Brace your core tightly before initiating each pull.
- 1
Attach a wide bar to the low pulley of a cable station and sit down facing the machine.
- 2
Plant your feet firmly on the ground and slightly bend your knees.
- 3
Lean forward at the waist to grab the bar with an overhand grip, hands wider than shoulder-width apart.
- 4
Sit back with your arms fully extended, keeping your back straight.
- 5
Pull the bar towards your waist while keeping your elbows close to your body.
- 6
Squeeze your shoulder blades together at the end of the movement.
- 7
Slowly extend your arms back to the starting position.
- 8
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine and avoid rounding your back. Engage your lats by pulling your elbows towards your hips and squeezing your shoulder blades together at the end of the movement.
Common mistakes
- ✕Rocking the torso forward and backward
- ✕Shrugging the shoulders toward the ears
- ✕Bending the wrists backward during the pull