Preparation
Adjust the chest support to make sure your extended arms reach the handles in start positions without a need to bend forward too much. Adjust the seat height so that your elbows and hands are at chest height or lower in the start position
Start Position
Sit proud and tall in front of the chest support. Grab the handles. Pull the shoulder blades back and down. Lift the chest up at the same time. The chest should hardly touch the support if at all
2‹Þ
Pull the shoulder blades back. Bend the arms and pull the hands back towards the body
End Position
Pull the hands back as far as possible. Hold the end position for a moment
2‹Þ
Extend the arms again. Keep the back straight and tall. Keep pulling the shoulder blades back and down to make the move slow and controlled
Repeat
From the start position repeat for the planned number of times
Purpose
Build a strong back. Strength for upper body pull moves. Grip strength. Strengthen the back and arms especially m. latissimus, m. biceps brachii. Counterbalance push moves