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  • Machine Pulldown

    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.

  • Machine Seated Cable Row

    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.

  • Underhand Pulldown

    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.

  • Narrow Pulldown

    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.
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