Lever pull in a machine

This exercise is analogous to the horizontal row with a low pulley. However, it has one significant difference—chest support. This chest support allows you to pull with both hands simultaneously and also one hand at a time (as shown in the image above). Additionally, such machines are typically equipped with 2-3 different handles (as seen in the second video), allowing for various grips and targeting the back muscles differently.

Nuances and mistakes

1. Your goal is to minimize the engagement of your biceps. To achieve this, it is crucial to squeeze your shoulder blades together and push your chest forward while pulling the handles towards you.

2. Moreover, if you want to stretch the latissimus dorsi more effectively, make sure to fully extend your arms at the end of each repetition and slightly round your back by leaning your shoulders forward.

3. These machines offer 3 grip variations: palms facing down, palms facing up, and palms facing each other. In my opinion, the back works best when palms are facing each other.

4. As I mentioned earlier, you can perform this exercise with one arm. This allows you to use slightly heavier weights than if you were using both arms simultaneously, which means your muscles will respond better to the load. I recommend alternating between using one arm and two arms.

5. You can also mix different grip variations. For instance: one set with palms up, the second set with palms facing each other, and the third set with palms down.

6. It is very important to adjust the seat height properly. It should be set so that when pulling the handles, your wrists are approximately at the level of your solar plexus. This will maximize the engagement of your back. Always adjust the height to suit your body.