Adjust the machine to your desired weight and height settings.
Stand facing the machine with your feet shoulder-width apart.
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Engage your lats and biceps, and pull yourself up towards the handles.
Pause for a moment at the top, squeezing your back muscles.
Slowly lower yourself back down to the starting position.
Repeat for the desired number of repetitions.
Activation
Lats
PrimarySets
3–5
Reps
8–12
Rest
60s