1. Hold the grips, with your palms of your hands facing each other.
2. Sit on the seat, adjusting it so that your knees fit snugly under the pads. Your arms should be fully extended.
1. Pull the grips down towards your chest until it touches the upper part of your chest, arching your back slightly.
2. Hold for a count of two; then slowly return to the starting position.
• Keep your trunk as still as possible - avoid swinging backwards.
• Focus on keeping your elbows directly under the bar and squeezing the shoulder blades together.
• Do not shorten the return phase of the movement - extend your arms fully.
• Do not lean back too far.
• Use wrist straps to improve your grip when using heavy weights.
• Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.
Wide grip: This variation works the outer portion of the latissimus dorsi rather than the inner portion, thus creating more depth to the mid-back. Use a wide bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.
Reverse grip: This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.