Master the Machine: Build a Massive Back with Precision

Primary Target Area

Latissimus Dorsi, Teres Major, Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid, Rhomboids, Trapezius (Middle and Lower)

How to Perform

1. Adjust the thigh pad so your legs are locked firmly in place, sit down, and grasp the handles with a wide, overhand grip while keeping your chest elevated and shoulders depressed.
2. Pull the handles down toward your upper chest by driving your elbows toward your hips and retracting your scapula, focusing on pulling with your back rather than your arms.
3. Squeeze your lats at the bottom of the movement for one second, ensuring your elbows are tucked and not flaring backward.
4. Slowly return the handles to the starting position over a 2-3 second count, allowing for a full stretch in the lats while maintaining constant tension on the muscle.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). Higher rep ranges are ideal for this machine to maximize the mind-muscle connection and metabolic stress.

Primary Target Area

Latissimus Dorsi, Rhomboids, Trapezius (Middle and Lower), Posterior Deltoid, Biceps Brachii, Brachialis, Brachioradialis

How to Perform

1. Adjust the seat height so the handles are aligned with your mid-to-lower chest, plant your feet firmly on the floor or footrests, and press your chest securely against the pad.
2. Grip the handles with a neutral or overhand grip and pull them toward your torso by driving your elbows backward, keeping them close to your sides.
3. At the point of maximum contraction, squeeze your shoulder blades together (scapular retraction) and hold for one second while keeping your chest in contact with the pad.
4. Slowly extend your arms to return the weight to the starting position, ensuring your shoulders do not round forward excessively and you maintain control during the entire eccentric phase.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). Focus on a 2-second eccentric phase to maximize time under tension. For strength, utilize 5-8 reps with heavier loads.

Primary Target Area

Latissimus Dorsi, Teres Major, Rhomboids, Trapezius (Middle and Lower), Biceps Brachii, Brachialis, Brachioradialis, Posterior Deltoid

How to Perform

1. Select the appropriate counterweight on the machine, then place your knees or feet securely onto the padded platform and grasp the overhead handles with a wide, overhand grip.
2. Engage your core and initiate the pull by depressing your scapula and driving your elbows down toward your ribcage, pulling your chest toward the bar.
3. At the peak of the movement, ensure your chin is above the bar and squeeze your shoulder blades together while maintaining a neutral spine and avoiding shrugging.
4. Control the descent by slowly extending your arms and allowing the platform to lower you until your lats are fully stretched, ensuring you do not lock out your elbows aggressively.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy and building the foundational strength required for unassisted pull-ups. Aim to decrease the assistance weight by one plate every 2-3 weeks.

Primary Target Area

Latissimus Dorsi, Trapezius (Middle and Lower), Rhomboids, Posterior Deltoid, Biceps Brachii, Brachialis, Brachioradialis

How to Perform

1. Step 1: Adjust the chest pad height so your upper chest is level with the top of the pad, plant your feet firmly on the platforms, and grasp the handles with your preferred grip.
2. Step 2: Pull the handles toward your torso by driving your elbows back and toward your hips, keeping your chest pressed firmly against the pad to eliminate momentum.
3. Step 3: At the top of the movement, retract your scapulae (squeeze your shoulder blades together) and pause for a second to maximize peak contraction.
4. Step 4: Lower the weight under control until your arms are fully extended and you feel a deep stretch in the lats, maintaining tension throughout the descent.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For a strength focus, increase the load and perform 4-5 sets of 5-8 reps.