How to do it
Keep your wrists straight and aligned with your forearms.
- 1
Adjust the seat and chest pad to fit your height.
- 2
Sit on the machine with your chest against the pad.
- 3
Grasp the handles with a neutral grip.
- 4
Exhale and pull the handles towards your waist while squeezing your shoulder blades together.
- 5
Hold the contraction briefly, then inhale as you slowly extend your arms back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine and avoid rounding your back. Pull the handles towards your waist, not your chest, to fully engage the back muscles.
Common mistakes
- ✕Flaring elbows out wide during pull
- ✕Partially extending arms between reps
- ✕Jerking the handles with body momentum