Primary muscle
back
Equipment
machine
Secondary muscles
arms
Set the thigh pad so your legs are held firmly in place. Grip the bar wider than shoulder width and sit tall with a slight backward lean. Pull the bar down towards your upper chest by driving your elbows down and back. Squeeze your shoulder blades together at the bottom, then return slowly to a full stretch overhead. Common mistakes: leaning back excessively to turn it into a row, and pulling behind the neck, which stresses the shoulders for no benefit.