How to do it
Press your feet firmly into the floor to stabilize your body.
- 1
Adjust the knee pad of the machine to fit your height and sit with your thighs under the pad.
- 2
Grasp the bar with a wide grip and sit down with your spine straight.
- 3
Pull the bar down to your upper chest, retracting your shoulder blades.
- 4
Pause briefly at the bottom of the movement.
- 5
Slowly extend your arms back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the bar down to chest level using your lats, not your arms. Keep your shoulders down and back throughout the movement.
Common mistakes
- ✕Pulling the bar behind the neck
- ✕Swinging the torso to pull the weight
- ✕Letting the weight stack drop quickly