How to do it
Initiate each pull by retracting your scapulae before bending your elbows.
- 1
Attach a wide bar to a low pulley cable machine and select the desired weight.
- 2
Sit on the bench with your knees slightly bent and feet braced against the footrests.
- 3
Lean forward and grasp the bar with a wide overhand grip.
- 4
Sit back with your arms extended and back straight.
- 5
Pull the bar towards your lower abdomen, driving your elbows back.
- 6
Squeeze your shoulder blades together at the end of the movement.
- 7
Slowly extend your arms to return to the starting position.
- 8
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling with your back muscles rather than your arms to ensure proper engagement of the lats.
Common mistakes
- ✕Tucking the elbows tight against the ribs
- ✕Rounding the mid-back on the forward reach
- ✕Using leg drive to push the weight back