Primary Muscle Group: Back


Take hold of the handles and sit with your feet braced against the crossbar, knees slightly bent.  Extend your arms and bend forward slightly, feeling the lats stretch.  You should be situated far enough away from the weight stack so that you can stretch like this without the weight touching the bottom.  From this beginning position, pull the handles back toward your body and touch them to your abdomen, feeling the back muscles doing the most of the work.  Your back should arch, your chest stick out, and try to touch the shoulder blades together as your draw the weight toward you.  Don’t involve the lower back muscles by swaying forward and back.  When the handles touch your abdomen you should be sitting upright, not learning backward. Keeping the weight under control, release and let the handles go forward again, once more stretching out the lats.