Instructions:
Sit, facing the machine holding the bar with a wide grip. Pull the bar down to just above your upper chest driving your elbows toward the floor while exhaling for a count of 2. Squeeze your shoulder blades together at the bottom of the movement for moment. Slowly control the bar back up with a count of 4 while inhaling. Repeat.
Tips:
- Do not pull the bar behind your neck.
- Keep you head up and back slightly arched with your chest held high.
- Do not lock your elbows at the top of the movement.
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