How to do it
Count two seconds on the return phase to resist the weight stack.
- 1
Sit facing the machine with your chest against the pad and grab the parallel handles.
- 2
With a slight bend in your elbows, pull the handles out to your sides.
- 3
Squeeze your shoulder blades together at the end of the movement.
- 4
Slowly return to the starting position while maintaining tension in your shoulders.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your chest up and squeeze your shoulder blades together at the end of the movement to maximize engagement of the rear deltoids.
Common mistakes
- ✕Bending the elbows deeply during the pull
- ✕Rocking the torso to generate momentum
- ✕Letting the chest lift off the support pad