This exercise involves sitting on a bench with your feet on the platform and pulling a cable towards your body while keeping your back straight. It primarily targets the muscles in your back and arms.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the muscles in the back, including the latissimus dorsi, rhomboids, and trapezius
- Improves posture and spinal alignment
- Increases strength and muscle definition in the back
- Can be modified to target different areas of the back by adjusting the grip and hand placement on the cable
- Provides a low-impact exercise option for those with joint pain or injuries
How to perform
- Adjust the cable machine to the appropriate weight and attach a V-bar handle to the cable.
- Sit on the bench with your feet flat on the platform and your knees slightly bent.
- Grasp the V-bar handle with an overhand grip and extend your arms in front of you.
- Keeping your back straight, pull the handle towards your abdomen, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly release the handle 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