Fitness and Muscle Work

Sit facing the machine. Put your foot on the foot step (see the picture). Inhale and pull the handle until it touch your lower rib cage, arching your back. As you pull the handle forward your torso, be sure your elbow travel as far backward as possible. Exhale as you complete the movement. Movement and Variation

Stand facing machine, with feet slightly apart. Grip the handle with shoulder width overhand (straight your arm) ( see the picture ). Keep your back motionless and abdominals contracted, inhaling. Simultaneously, pull the bar down until touches your upper tights. Keeping your elbows extend. Exhale as complete the movement.