Body Parts

  • Back
  • Shoulders
  • Biceps
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Teres Major

Position

  • Sit on a bench in front of the machine.
  • Adjust the seat so the legs are under the cushions.
  • Hold the bar with the thumbs pointing out with a less than shoulder width grip.
  • Incline the torso lightly towards the back.
  • Do not arch the back.
  • Suck in the stomach and contract the abdominals.

Execution

  • Lower the bar to the chest.
  • Keep the arms close to the body.
  • Avoid moving the torso.

Care

Keep the head aligned with the body. Keep the back straight. Keep the abdominals contracted. Keep the wrists straight.

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