- Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
- As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
- Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
- After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.
- Sit with your back straight on the machine and grip the handles.
- Pull the handles back using your arms. Your legs and torso should be at a 90° angle. Push out your chest.
- Pull the handles towards your body until your hands are beside your abdomen.
- Sit on the machine, feet flat, and grab the handles.
- Pull handles towards your lower abdomen, squeezing your shoulder blades together. Keep elbows close to your body.
- Slowly return to the starting position, fully extending your arms without locking elbows. Repeat for desired reps.
- Hinge forward while keeping your back flat.
- Grab the handles and pull the weight toward your chest.
- Make sure to fully extend your elbows at the bottom of each rep. Also make sure to not use momentum.
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