- Adjust the seating pad for your height.
- Place your elbows on the elbow pad. Pull the bar forward until it nearly touches your stomach.
- Use a bar attachment. Cable should be set all the way to the top of the machine.
- Grab your attachment and walk a few steps back. Push your butt back to where you are leaning forward somewhat.
- Initiate the movement with your shoulders and not your elbows. Bring one arm to your side.
- You can either alternate sides or do one side at a time.
- Grab the rings shoulder width apart with a pronated grip (palms facing away).
- With your body hanging and arms fully extended, pull yourself up and rotate your fists until your chin is past the rings.
- Slowly return to starting position. Repeat.
- Lie flat on bench holding barbell above chest with slight elbow bend.
- Lower bar in an arc behind head until you feel a deep stretch.
- Pull bar back over chest using lats and triceps under control.
