How to do it
Pause for one second at the top to maximize the scapular squeeze.
- 1
Adjust the seat and chest pad of the leverage machine to fit your height.
- 2
Stand or sit, depending on the machine design, and grip the handles with both hands.
- 3
Pull the handles towards your upper abdomen, keeping your elbows high and in line with your shoulders.
- 4
Engage your lats and traps by squeezing your shoulder blades together at the top of the movement.
- 5
Slowly release the handles back to the starting position, fully extending your arms.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on maintaining a neutral spine and avoid shrugging your shoulders to isolate the target muscles more effectively.
Common mistakes
- ✕Letting elbows drop below shoulder height
- ✕Rocking the torso backward during the pull
- ✕Stopping short of full arm extension