How to do it
Keep your wrists straight and aligned with your forearms throughout.
- 1
Sit facing the machine with your chest against the pad and grab the handles.
- 2
With arms slightly bent, pull the handles out to your sides, keeping your arms parallel to the floor.
- 3
Pause and squeeze your shoulder blades together at the peak of the movement.
- 4
Slowly return to the starting position with control.
- 5
Repeat for the desired number of repetitions.
Expert tip
Control the weight throughout the entire range of motion and avoid using momentum to swing the arms.
Common mistakes
- ✕Dropping the elbows below shoulder height
- ✕Rounding the upper back on the pad
- ✕Locking the elbows straight during the pull