Videos
Instructions
Proper Position
- Adjust the assistance weight on the machine according to your strength level.
- Grip the bar with a supinated grip (palms facing you), hands about shoulder-width apart.
- Place your knees on the assistance pad (or your feet, depending on the machine).
- Arch your back slightly by pulling your shoulders back and puffing out your chest.
Movement
- Slowly pull your body upward by bending your elbows until your chest is close to the bar. Maintain the arch and focus on contracting your back and bicep muscles.
- Slowly lower yourself back to the starting position, keeping control.
- Repeat for the desired number of repetitions.
Breathing
- Inhale as you lower yourself.
- Exhale as you pull yourself upward.
Tips
- Maintain a natural arch in your back throughout the exercise.
- Avoid pulling solely with your arms; engage your back muscles.
- Keep the movements smooth and controlled to avoid jerky motions.
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