equipment

Cable, Machine

sets

3-4

reps

8-15

rest

60-90 sec

1. Set the thigh pad so your legs are held firmly in place.
2. Grip the bar wider than shoulder width with palms facing away.
3. Sit down and let your arms extend fully overhead.
4. Sit tall with a slight backward lean of the torso.
5. Brace your midsection and set your shoulder blades down.

1. Begin by pulling your shoulder blades down.
2. Drive your elbows down toward your ribs.
3. Pull the bar to the top of your chest.
4. Pause briefly with your chest up and elbows down at your sides.
5. Let the bar rise under control until your arms are fully extended again.

Exhale as you pull the bar down, inhale as it returns overhead.

• Pull with your elbows, not your hands.
• Keep your chest lifted as the bar comes down.
• Keep the backward lean small and constant.
• Control the bar all the way back up.
• Keep your thighs anchored under the pad.

• Leaning far back and turning the movement into a row.
• Pulling the bar behind the neck.
• Letting the weight stack pull the arms up quickly.
• Using body swing to move a heavier stack.
• Shrugging the shoulders up at the start of each pull.

From arms fully extended overhead to the bar at the top of the chest. Do not pull past the chest — extra travel comes from the shoulders rolling forward, not from the back.