Set the weight according to plan. Adjust seat height if the equipment allows doing so. Grab the handle with the palms of the hands facing each other. Sit down facing the machine

Start Position

With a back straight, high chest and relaxed neck lean slightly backward to free the way for the handle to be pulled down in a straight line to the chest. Feel a nice stretch of your lats. Pull the shoulders down and back


Bend the arms and pull the handle straight down to the chest. Keep the elbows close to the body

End Position

Pull the elbows down and behind you as far as possible. Keep the shoulders pulled back and down. Don't bend the back to pull down any further


Extend the arms again. Keep the back engaged to make this movement slow and controlled. Keep the shoulders pulled back and down. Check out variants of this exercise, where the shoulders are released into a full stretch of the back and pulled back down again on each repetition


Back to the start position. Repeat for the planned number of times


Постройте сильную верхнюю часть тела. Сила для вытягивания движений руками. Укрепление спины и рук, особенно большой задней мышцы и бицепс