equipment

Cable

sets

3

reps

10-15

rest

60-90 sec

1. Sit at the machine and place your feet firmly on the platform.
2. Take the handle with a neutral grip and slide back until the cable is taut.
3. Keep a soft bend in your knees.
4. Sit tall with your chest up and a flat back.
5. Extend your arms and allow your shoulder blades to travel forward slightly.

1. Pull the handle toward your stomach, leading with your elbows.
2. Draw your shoulder blades together as the handle approaches.
3. Keep your elbows close to your sides.
4. Pause briefly with the handle at your midsection and your chest up.
5. Let the handle travel forward under control until your arms are extended.

Exhale as you pull the handle in, inhale as you let it travel back out.

• Keep your torso upright — avoid rocking back and forth.
• Pull to the stomach, not the chest.
• Let the shoulder blades move at both ends of the range.
• Keep your chest lifted throughout.
• Control the return instead of letting the stack pull you forward.

• Rocking the torso back and forth to move the weight.
• Rounding the back as the handle travels forward.
• Shrugging the shoulders up during the pull.
• Keeping the shoulder blades locked so only the arms work.
• Letting the weight stack slam at the end of each repetition.

From arms extended with the shoulder blades reaching forward to the handle at the stomach with the blades retracted. Keep the torso still so the range comes from the arms and back.