This exercise involves sitting on a bench and pulling a resistance band towards your chest while keeping your back straight. It primarily targets the muscles in your upper back and shoulders.
Type
Strength
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
- Improves posture by pulling the shoulders back and down
- Targets the biceps and forearms as secondary muscles
- Can be modified to target different areas of the back by adjusting grip and hand placement
- Can be done with a variety of equipment, including resistance bands, cable machines, and dumbbells
- Low impact exercise that is easy on the joints
How to perform
- Adjust the height of the cable machine to chest level.
- Attach a resistance band to the cable machine and sit on the bench facing the machine.
- Place your feet on the footrests and grab the resistance band with both hands, palms facing each other.
- Sit up straight with your shoulders relaxed and your core engaged.
- Pull the resistance band towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the resistance band back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Biceps
Primary
Forearms
Primary