Adjust the knee pad on the machine to be right against your thighs without placing too much pressure on them.
Adjust the pin to a weight you can comfortably lift for at least ten good repetitions.
Stand up, and grab the handle with a slightly wider than shoulder-width overhand grip.
Sit down and secure your legs underneath the pad.
With your arms extended and holding the handle firmly, bring your shoulders back and down.
Take a breath and pull the weight down through your elbows. Think of your hands as mere hooks for the weight – this will help with back activation.
As you pull the weight down, make sure that your elbows remain tucked in and in line with your torso; avoid having them flare out and back behind your body.
Pull the weight to your upper chest, hold the contraction for a moment and, as you exhale, extend your arms until your elbows are straight.
To keep your shoulders safe, it’s essential to keep them in a stable position. When extending your arms to the starting position, don’t let your shoulders shrug up; keep them back and down at all times.
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