Body Parts

  • Back
  • Biceps
  • Serratus Anterior
  • Transversus Abdominis
  • Biceps Brachii
  • Rhomboids
  • Teres Major
  • Latissimus Dorsi


  • Sit on the bench in front of the machine.
  • Adjust the seat so the legs are under the cushions.
  • Hold the bar with the thumbs pointing in with an as wide as possible grip.
  • Avoid arching the back.
  • Suck in the stomach and contract the abdominals.


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


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