equipment

Machine

sets

3

reps

10-15

rest

60-90 sec

1. Adjust the seat so the handles sit at about chest height.
2. Set the chest pad so you can reach the handles with arms extended.
3. Sit with your chest against the pad and feet flat.
4. Take the handles with a firm grip.
5. Let your shoulder blades reach forward slightly before you pull.

1. Pull the handles back toward your sides, leading with your elbows.
2. Draw your shoulder blades together as the handles come back.
3. Pause briefly at the end of the pull with your chest up.
4. Let the handles travel forward under control until your arms are extended.
5. Keep your chest on the pad throughout.

Exhale as you pull the handles back, inhale as they return forward.

• Set the seat height before loading the machine.
• Keep your chest against the pad the whole set.
• Pull with the elbows, not the hands.
• Control the return rather than letting the stack snap back.
• Keep your shoulders down away from your ears.

• Pulling the chest away from the pad to move more weight.
• Letting the weight stack slam at the end of each repetition.
• Shrugging the shoulders during the pull.
• Leaving the seat at a height that puts the handles above the shoulders.
• Keeping the shoulder blades locked so only the arms work.

From arms extended with the shoulder blades reaching forward to the handles at your sides with the blades retracted. Let the machine's path guide the movement.