Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Cable Machine
Beginner
Pull
Middle Back, Biceps
The machine row builds a strong, wide back while working your biceps. It's perfect for beginners since the machine keeps you stable and helps you nail proper form.
1. Sit on the machine row with your chest against the pad and grab the handles with both hands. 2. Keep your shoulders back and core tight before starting the machine row movement. 3. Pull the handles toward your lower chest, squeezing your shoulder blades together. 4. Hold for one second at the top, feeling your back muscles work. 5. Slowly return to the starting position with control, keeping tension in your lats.
• Keep your chest pressed against the pad during the entire machine row to maintain proper posture. • Pull with your back muscles, not just your arms - imagine squeezing a pencil between your shoulder blades. • Don't let the weight stack touch between reps to keep constant tension on your muscles. • Focus on the machine row's controlled movement - two seconds up, one second hold, three seconds down.
• Using too much weight and letting momentum take over instead of controlled machine row movement. • Hunching your shoulders forward or letting your chest come off the pad during the pull. • Pulling too high toward your neck instead of toward your lower chest where the machine row works best.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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