Description
Horizontal pull to gain back thickness and postural control.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Stable torso, neutral back, open chest.
- Low shoulders and active shoulder blades.
- Wrists aligned, grip firm.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Pull your elbows back while keeping your torso fixed.
- Pause at peak contraction between the shoulder blades.
- Slowly come back until the lats are stretched.
Technique cue
Contraction of the shoulder blades at the end of the pull, without momentum.
Common mistakes- rounded back
- torso swing
- elbows that rise too high
- abrupt return
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.