This exercise involves using a cable machine to perform a rowing motion while standing with arms elevated. It primarily targets the upper back muscles and can also engage the biceps and shoulders.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
- Improves posture and helps prevent rounded shoulders
- Increases upper body strength and muscle definition
- Can be easily modified to target different areas of the back by adjusting the height of the cable
- Provides a low-impact exercise option for those with joint pain or injuries
How to perform
- Attach a cable to a high pulley and select the desired weight.
- Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the cable handle with both hands, palms facing each other, and extend your arms in front of you.
- Keeping your back straight and your core engaged, pull the cable towards your chest by retracting your shoulder blades.
- Pause for a moment at the top of the movement, squeezing your shoulder blades together.
- Slowly lower the cable back to the starting position, keeping your arms extended in front of you.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Shoulder
Primary
Biceps
Primary
Forearms
Primary