Press down on the footplate and grip the handles evenly.
Pull your elbows downwards until the bar is at your waist.
Slowly retract back until you feel a stretch in the lats then repeat.
Leaning forward to help pull the weight.
Using the hands to pull through more than elbows.
Using excessive momentum up and down.
Adjust the seat height so your shoulders are in line with the rotation axis of the machine. Press on the foot lever to bring the handles further forward so you can grip it with both hands, then release the foot lever slowly.
Start by pulling your elbows downwards until the crossbar is approximately aligned with your waist. Then slowly retract upwards until you feel a stretch in the lats or to where it feels most comfortable. Keep your core engaged to maintain a neutral spine. Repeat for the desired amount of repetitions. Hold at the top of the final movement and press the foot lever downwards until you feel the bar being caught, then move your arms out from the bar and slowly raise the foot lever to the top.
Avoid using excessive momentum to move the bar downwards, where your back begins to lose contact with the padding.
