How to do it
Keep your wrists in a neutral line with your forearms throughout each rep.
- 1
Attach a straight bar to a cable machine and sit facing the machine with your knees secured under the pads.
- 2
Grasp the bar with an underhand grip (palms facing towards you) at shoulder width.
- 3
Lean back slightly and pull the bar down to your upper chest.
- 4
Pause and squeeze your shoulder blades together at the bottom of the movement.
- 5
Slowly return the bar to the starting position while maintaining control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the bar down with your elbows rather than your hands to better engage the targeted muscles.
Common mistakes
- ✕Leaning too far back beyond a slight angle
- ✕Yanking the bar down with body momentum
- ✕Shrugging the shoulders toward the ears