How to do it
Drive your elbows down toward the floor rather than pulling with your hands.
- 1
Attach a wide bar to a high pulley and grab it with a wide grip.
- 2
Sit down and secure your knees under the pad.
- 3
Lean back slightly and pull the bar down to your upper chest.
- 4
Pause and squeeze your shoulder blades together.
- 5
Slowly return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure you fully stretch your lats at the top of the movement and squeeze them as you pull down for maximum engagement.
Common mistakes
- ✕Leaning back excessively past a slight angle
- ✕Yanking the bar down with momentum
- ✕Letting the bar fly back up quickly