How to perform it
- Sit on the machine with your spine upright, feet firmly on the floor, and abs engaged.
- Hold the handles with a reverse grip, keeping your arms extended above shoulder level at the start.
- Keep your chest open and shoulders stable before beginning the movement.
- Pull the machine arms downward with control, driving your elbows toward the sides of your torso.
- Focus the effort on your back muscles while keeping the movement smooth and avoiding body momentum.
- Pull through a comfortable range while preserving posture and shoulder alignment.
- Return slowly to the starting position, extending your arms with control without releasing tension from the load.
- Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.
What you should feel
Greater activation of the back, especially the lats, with significant involvement of the biceps. The contraction should remain controlled through the upper torso, without pain in the shoulders, elbows, or lower back.
Groups mentioned in the description
Exercise questions
Sit on the machine with your spine upright, feet firmly on the floor, and abs engaged. Hold the handles with a reverse grip, keeping your arms extended above shoulder level at the start. Keep your chest open and shoulders stable before beginning the movement. Pull the machine arms downward with control, driving your elbows toward the sides of your torso. Focus the effort on your back muscles while keeping the movement smooth and avoiding body momentum. Pull through a comfortable range while preserving posture and shoulder alignment. Return slowly to the starting position, extending your arms with control without releasing tension from the load. Exhale as you pull and inhale as you return, maintaining a steady rhythm throughout the set.
Vertical pulling movement that works the biceps and back while keeping the shoulders stable and controlling the return of the load.
Greater activation of the back, especially the lats, with significant involvement of the biceps. The contraction should remain controlled through the upper torso, without pain in the shoulders, elbows, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.