Target Muscles: Latissimus dorsi, Rhomboids, Biceps, Posterior deltoids, Fore-arms.
1. Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
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 bar 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 and 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.
Close grip: This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle 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.