- 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.
- Use the Straight Bar attachment. Hold with an underhand grip.
- Hold the attachment as you sit on the machine and put your legs under the leg pads.
- Pull the bar to your clavicle, then raise back up until your arm are extended.
- Use the Straight Bar attachment.
- Hold the attachment as you sit on the machine and put your legs under the leg pads.
- Pull the bar to your clavicle, then raise back up until your arm are extended.
- Use the V Bar attachment.
- Hold the attachment as you sit on the machine and put your legs under the leg pads.
- Pull the bar to your clavicle, then raise back up until your arm are extended.
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