Proper Positioning
Grasp the bar using an overhand grip slightly wider than shoulder width
execute exercise with a false grip to better activate the back
Arms slightly bent with the elbows pointed away from the body
Pull shoulder blades down and together
Knees placed firmly under the support pads and feet planted firmly on the ground
Retract the scapula with the spine in a neutral position
Maintain a natural arch in the lower back
Lean back slightly, opening the chest
Proper Technique
Flex the lats activating it throughout the entire movement
Pull the bar towards the upper chest by pulling the elbows towards the midline
Ensure the shoulders are retracted back rather than rounding forward
Return the bar to starting position in a controlled manner
Essential Tips
Think of the hands as 'hooks', preferably focusing on using the pinky and ring fingers
Focus on pulling with the elbows rather than the biceps,
Do not allow the body to swing
Keep the lats flexed, even at the bottom of the movement (starting position)
Avoid locking the arms
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