- 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.
- Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
- The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you'll get from the exercise.
- Let your arms hang freely, and then pull your elbow joint straight back toward the ceiling.
- 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.
- Stand on your band with both feet.
- Hinge forward at the hips while keeping a flat back.
- Let your arms hang freely, then pull your elbows straight back toward the ceiling.
