Preparation
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
2
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
2
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
Repeat
Back to the start position. Repeat for the planned number of times
f'
Einen starken Oberkörper aufbauen. Kraft für Zugbewegungen mit den Armen. Kräftigen des Rückens, der Schultern und der Arme, besonders des grossen Rückenmuskels und der Armbeuger