Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Upper Back
Sit facing the machine with both feet flat on the platform and knees slightly bent.
Attach a V-handle, pull it into the start position, and sit tall with your chest up.
Let your arms straighten and your shoulders reach forward a little without rounding the lower back.
Row the handle to your navel with the elbows tracking tight to your sides.
Pinch the shoulder blades for a second, chest tall, torso not leaning back.
Return the handle slowly over 3 seconds until the arms are straight and the lats feel stretched.
Rocking far back like rowing a boat.
Rounding fully forward at the stretch and loading the lower back.
Shrugging the shoulders up to the ears during the pull.
Letting the handle snap back so the stack slams.
A wide overhand bar shifts the work to the upper back and rear delts.
Pull until the handle touches your body; if it cannot, the weight is too heavy.
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