How to do it
Keep your chest lifted tall and eyes forward throughout each rep.
- 1
Adjust the knee pad of the cable machine to fit snugly against your legs.
- 2
Grasp the bar with a wide grip, hands wider than shoulder-width apart.
- 3
Lean back slightly and pull the bar down to your upper chest.
- 4
Squeeze your shoulder blades together at the bottom of the movement.
- 5
Slowly return the bar to the starting position, fully extending your arms.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the bar down to your chest by driving your elbows down and back, engaging your lats throughout the movement.
Common mistakes
- ✕Leaning back too far during the pull
- ✕Shrugging the shoulders toward the ears
- ✕Jerking the weight down with a body swing