This exercise involves standing with one arm and one knee on a bench, while holding a cable with the other hand and pulling it towards the body in a rowing motion. It primarily targets the back muscles, including the latissimus dorsi and rhomboids.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the back muscles, specifically the latissimus dorsi, rhomboids, and trapezius
- Improves posture and spinal alignment
- Increases upper body strength and muscle definition
- Can be modified to target different areas of the back by adjusting the angle of the cable and grip position
- Engages the core muscles for added stability and balance
How to perform
- Stand with your feet shoulder-width apart and hold a cable in one hand with an overhand grip.
- Bend forward at the waist, keeping your back straight and your abs engaged.
- Extend your arm fully, keeping it close to your body.
- Slowly pull the cable towards your body, bending your elbow and squeezing your shoulder blade.
- Pause for a moment at the top of the movement, then slowly lower the cable back to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary