1. Starting Setup: Adjust the lever machine to fit your height and place the desired amount of weight on the machine.
2. Position: Stand facing the machine with feet shoulder-width apart.
3. Initial Posture: Bend your knees slightly and hinge at the waist until your torso is almost parallel to the ground. Ensure your back remains straight and not rounded.
4. Grip: Grasp the handles of the machine firmly with both hands. Your arms should be extended straight down in front of you.
5. Execution: Keeping your core braced and your elbows tucked close to your body, pull the handles back towards your abdomen in a smooth, controlled motion.
6. Contraction: Squeeze your shoulder blades together and hold briefly when the handles are close to your body.
7. Return: Slowly release the handles back to the starting position with your arms fully extended.
8. Repetition: Repeat for the desired number of repetitions and sets. Make sure to perform the movement with controlled form to avoid injury and to effectively engage the targeted muscles. Adjust the weight to a level that allows you to perform the exercise through the full range of motion while still being challenging.
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