- Adjust weight for assistance. Stand on platform, grip handles above shoulder-width. Knees on pad if available.
- Slowly pull up until chin is above the bar. Keep elbows close, core engaged.
- Lower back with control. Pause at bottom. Repeat for reps.
- Sit on the machine, feet flat, and grab the handles with palms facing up, keeping your back straight.
- 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.
- Sit on the machine, feet flat, and grab the handles with palms facing each other, keeping your back straight.
- 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.
- Place your foot on the leg pad for leverage and grab the attachment.
- Start with your arms extended and your head between your arms.
- Begin to pull. As you pull, lean backwards until the attachment touches your chest.
