This exercise involves standing with your feet shoulder-width apart, bending your knees slightly, and leaning forward at the hips while holding a cable attachment with both hands. You then pull the cable towards your chest, squeezing your shoulder blades together, before slowly lowering the weight back down. This exercise targets the muscles in your back, shoulders, and arms.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and biceps
- Improves posture and spinal stability
- Allows for a greater range of motion compared to traditional bent over rows
- Can be easily modified to increase or decrease resistance
- Helps to develop overall upper body strength and muscle definition
How to perform
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold a cable handle in each hand with your palms facing down.
- Bend forward at the waist, keeping your back straight and your head up.
- Keep your elbows close to your body and pull the cable handles towards your chest.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the cable handles back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Biceps
Primary