1 – Sit on the bench facing the machine.
2 – Take a wide grip with your palms facing away from the machine.
3 – For a wide grip, grasp the bar about 4 to 6 inches outside shoulder width.
4 – For a regular grip, grasp the bar about shoulder width.
5 – For a narrow grip, grasp the bar about 4 to 6 inches inside shoulder width.
6 – Start with your torso vertical and your arms overhead.
7 – Pull the bar down to your mid to upper-chest level, concentrating on pulling with your back muscles rather than pulling with the biceps.
8 – When you get to the bottom of the movement, squeeze your shoulder blades behind your back for a second then slowly let the bar go back up to repeat.
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