Grab the lever handle with one hand in a neutral grip (palm facing inwards) and ensure your arm is fully extended.
Pull the lever handle towards your body, focusing on squeezing your back muscles and keeping your elbows close to your body.
Pause for a moment when the handle is close to your abdomen, then slowly extend your arm back to the starting position, making sure to control the movement.
Repeat this process for your desired number of repetitions before switching to the other arm.
Pro Tip
Controlled Movement: Avoid jerking or using momentum to pull the lever. This can lead to back and shoulder injuries and also reduce the effectiveness of the exercise. Instead, focus on slow, controlled movements. Pull the lever towards you using your back muscles, pause momentarily, then slowly return to the starting position. Correct Grip: Ensure your grip is firm but not overly tight, as this could strain your wrists. Your palms should be facing each other (neutral grip). Full Range of Motion: Make sure to fully extend your arms in the forward position and pull the lever all the way back in the rowing position. Partial movements will not engage the muscles fully and can limit your gains. 5