Adjust the seat height and footrests to ensure proper form.
Sit on the machine with your feet flat on the footrests and your knees slightly bent.
Grasp the handles with a narrow grip, palms facing each other.
Keep your back straight and lean slightly forward.
Pull the handles towards your torso, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement.
Slowly release the handles and return to the starting position.
Repeat for the desired number of repetitions.
Activation
Upper back
PrimarySets
3–5
Reps
8–12
Rest
60s