This exercise involves using a cable machine to perform a rowing motion while holding onto a handle with a palm-down grip. The movement involves rotating the palms inward as the elbows are pulled back, targeting the muscles of the upper back and arms.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the hamstrings, glutes, and lower back muscles
- Improves hip mobility and flexibility
- Increases strength and muscle mass in the targeted areas
- Helps to prevent injury by strengthening the posterior chain
- Can be modified to target different areas of the legs and back
- Can be performed with a variety of equipment, including cables, dumbbells, and barbells
How to perform
- Stand with your feet shoulder-width apart and hold a cable handle in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight out in front of you, palms facing down.
- Rotate your palms up towards the ceiling, keeping your elbows close to your sides.
- Row the cables towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower the cables back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Forearms
Primary
Biceps
Primary
Upper Back
Primary
Posterior Deltoid
Primary