Description
Vertical pull to develop back width and pulling strength.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Open chest, low shoulders.
- Torso braced with stable posture.
- Firm grip, wrists aligned.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Pull by bringing your elbows down.
- Contract your back at the bottom of the movement.
- Slowly go back up until the back muscles are completely stretched.
Technique cue
Start by lowering your shoulder blades then pulling with your elbows.
Common mistakes- pull behind the neck
- swinging the torso
- incomplete range of motion
- uncontrolled 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.