Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
• Sit on the bench facing away from the Power Rods®, knees bent and feet flat on the floor.
• You may sit back against the lat tower, or you may choose to sit forward away from the tower and remaining free from back support, thereby increasing the challenge of spinal stabilization as part of the exercise.
• Keep your chest up, abdominals tight and maintain a very slight arch in your lower back.
• Grasp the handles with palms facing away from the machine.
• Raise handles to just above shoulder level, keeping palms facing forward.
• Straighten the arms upward, focusing on a final point either directly overhead or slightly forward over the forehead as comfort/shoulder range dictates.
• Slowly return to starting position keeping tension in the front shoulder muscles.
• Bilateral movement - both arms pressing 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 pressing while the other is returning).
• Keep the chest up and abdominals tight throughout the entire motion to maintain good spinal alignment.
• Do not let the arch increase in the lower back while pressing up.