Pulley position: Narrow.
• With the bench flat, lie on your back with your head toward the Power Rods®. Position yourself far enough down the bench to allow the arms to extend overhead without hitting the Power Rods®. Keep the knees bent and feet flat on the floor.
• Extend the arms overhead and grasp the handles with your palms facing the ceiling.
• Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the lower back.
• Move your hands in an arc upward and then down toward your legs.
• Keep your shoulder blades on the bench, pinch them together and slide them downward toward your hips as your arms move.
• End the motion with your arms by your sides, pressing your shoulder blades down, completely tightening your lats.
• Control the return to the starting position by slowly moving the arms back overhead and releasing the shoulder blades.
• Bilateral movement – both arms pulling at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).
• Do not lose spinal alignment. Relax your neck, keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
• Keep the lats tightened throughout the entire motion.
• Release your shoulder blades at the end of each rep and initiate each new rep by depressing your shoulder blades.