Body Parts

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


  • Sit in front of the pulley set at a medium height.
  • Press the elevated feet on the machine and keep the knees lightly bent.
  • Hold the triceps bar with the palm of the hand facing down with an as wide as possible grip.
  • Incline the torso towards the back.
  • Suck in the stomach and contract the abdominals.
  • Keep the head straight.


  • Pull the bar at abdominal level while keeping the arms close to the body.
  • Never arch the back.


Keep the head aligned with the torso. Keep the back straight. Keep the abdominals tightened. Keep the wrists straight. Never lock the knees.