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Take a wide grip on a pull-up bar, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and adducting the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top

Start off setting up the unilateral row machine with the amount of weight that you would like to perform for this exercise, placing the knee opposite of the handle on the padding and grabbing the handle with your opposite hand. Bend down slightly with your back and then once in position, elevate the handle