Start by doing a set of 10-15 repetitions with a neutral grip on the Pendulum 3-Way Row machine.
Once the rowing exercise is completed go to the Pendulum Rope Pull positioned on the Pendulum Power Rack and pull the rope upwards at approximately an 80 degree angle. You must completely pull the rope from beginning to end. The tension on the Rope Pull should be set at the same tension it would take you to pull the rope completely through in 30 seconds when the rope pull is your first exercise of the workout.
Once completed start at the top of the chin up bar and try to lower yourself to a straight arm position in 90 seconds. If this can be accomplished add weight the next workout. Record your time.
When the negative chin is completed set the Pendulum Rope Pull so you are pulling the rope end to end at a 45 degree angle. The resistance remains the same as the previous rope pull.
Upon completion set your Pendulum Adjustable Chin/Dip Bar so your body is at a 45 degree angle. With your feet always remaining on the floor and your body straight do as many pulls to the bar as possible.
1). Pendulum 3-Way Row... 10-15 Repetitions
2). 80 degree Pendulum Rope Pull from the floor
3). 90 second Negative Chin
4). 45 degree Pendulum Rope Pull
5). 45 degree Pendulum Chin/Dip bar pull... maximum repetitions
A great way to Get your upper back Strong.