Slide a barbell into the machine and form a tight V-grip around the bar. Stand shoulder-width apart over the barbell, push your hips back and bend your upper body forwards by approx. 45°.
2
Grasp the V-grip with both hands in a neutral grip (palms facing inwards). Your arms and shoulders are pulled down slightly by the weight and your back is stretched.
3
Pull the handle forcefully towards your stomach until your elbows are against your body. Hold the position briefly. Breathe out as you do so.
4
Slowly release the handle forward in a controlled manner until your arms are stretched again and your shoulder is pulled slightly forward by the weight. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Pull your shoulders down throughout the exercise by tensing your lat. Maintain tension in your core and keep your back straight. Pull your elbows towards your hips and keep them close to your body. Imagine that you are pulling your elbows into your trouser pockets. This will work your back muscles more and your biceps less. Always keep your upper body stable to avoid swinging movements.
If you lack the necessary grip strength, feel free to use pulling aids!
Muscle groups
Primary
Back (upper - latissimus)
Secondary
—
Tertiary
—
Equipment
Barbell
Landmine
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