COMPLETE THIS EXERCISE USING A 'HAMMER ROW' OR SIMILAR MACHINE

START WITH YOUR CHEST AND TORSO PRESSED AGAINST THE PAD AND YOUR FEET ON THE GROUND

YOU CAN EITHER BE SEATED OR STANDING DURING THIS MOVEMENT

CHOOSE YOUR GRIP AND GRAB THE HANDLES WITH BOTH HANDS

PULL THE HANDLES TOWARDS YOU BY SQUEEZING YOUR SCAPS TOGETHER, AND THEN PULL BOTH HANDLES TOWARDS YOUR CHEST BY DRIVING THE ELBOWS BACK AND CONTRACTING YOUR LOWER LATS

HOLD THE WEIGHT FOR 3-SECONDS BEFORE RETURNING THE WEIGHT TO THE START POSITION