How to do it
Keep your wrists straight and neutral throughout the entire range of motion.
- 1
Adjust the knee pad of the cable machine to fit snugly against your legs.
- 2
Grip the bar with a wide grip, sitting down with your thighs under the pads.
- 3
Lean back slightly and pull the bar down to your chest.
- 4
Squeeze your shoulder blades down and back as you pull.
- 5
Slowly extend your arms to return the bar to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Avoid leaning back too far and using momentum to pull the weight down; keep the movement controlled and focus on using your lats.
Common mistakes
- ✕Pulling the bar behind the neck
- ✕Flaring the elbows out wide during the pull
- ✕Jerking the weight down with a torso swing