Step-by-step

Select the assistance weight on the machine; the more weight you select, the easier the movement becomes.
Grip the bar slightly wider than shoulder width and place your knees on the assistance pad.
Start from a fully extended-arm position by pulling your shoulder blades down.
Pull your elbows down and back to raise your chin up to bar height.
Squeeze your back for 1 second at the top and lower over 2-3 seconds until your arms are fully extended.

Coaching tip

Set the assistance weight to the lowest level at which you can do 8-10 clean reps; the less the machine carries, the more you get stronger.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.

More back exercises

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