How to do it
Exhale steadily as you pull the handle down and inhale on the way up.
- 1
Attach a wide grip handle to the cable machine and sit down, adjusting the knee pad to fit snugly.
- 2
Grasp the handles with a neutral grip and fully extend your arms.
- 3
Pull the handles down towards your upper chest, retracting your shoulder blades.
- 4
Pause and squeeze your lats at the bottom of the movement.
- 5
Slowly return to the starting position with arms fully extended.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling through your elbows and squeezing your lats at the bottom of the movement for maximum lat engagement.
Common mistakes
- ✕Leaning far back to pull the weight
- ✕Shrugging the shoulders up at the top
- ✕Letting the weight stack crash between reps