Sit down on the bench facing the machine, keeping your feet flat on the ground and your back straight.
Grasp the cable handles with both hands and pull them towards your chest, keeping your elbows close to your body.
Hold this position for a moment, focusing on the contraction in your back muscles.
Slowly extend your arms back to the starting position, controlling the weight as it returns. Repeat this motion for your desired number of repetitions.
Pro Tip
Controlled Movement: Avoid jerking or using momentum to pull the weight. Instead, focus on a smooth, controlled movement. Pull the cable towards your body and squeeze your shoulder blades together at the peak of the movement. Then, slowly return to the starting position. This technique not only ensures safety but also maximizes muscle engagement. Grip: Make sure you are gripping the handles correctly. Your palms should be facing each other. Avoid gripping too tightly as this can lead to wrist strain. Instead, focus on pulling through your elbows to better engage the back muscles. Weight Selection: Do not use too much weight. It's a common mistake to think