Primary Muscle Group: Back
Take hold of the bar or handles with a slightly wider than shoulder width grip, and sit with your feet against the foot rest, with 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 fully stretch your arms out without the weight touching the bottom of the unused weight stack. Now from this beginning position, pull the handles back toward your body and touch them to your abdomen, feeling the back muscles doing most of the work. Your back should arch, your chest stick out, and try to touch your shoulder blades together as you draw the weight toward you. When the handles touch your abdomen you should be sitting upright. Keeping the weight under control, release and let the bar or handles return to the starting position.