This exercise involves using a cable machine to pull a bar down towards the chest while seated. It primarily targets the back muscles, specifically the latissimus dorsi.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi muscle, which is the largest muscle in the back and helps with overall upper body strength and posture
- Can be adjusted to target different areas of the back, such as the lower or upper region
- Allows for a full range of motion, which can help improve flexibility and mobility in the shoulders and back
- Can be done with different variations, such as using different grips or handles, to add variety to your workout routine
- Can be easily modified for different fitness levels, as the weight can be adjusted and the exercise can be done with or without a bench
How to perform
- Adjust the weight on the cable machine to a comfortable level.
- Attach a wide grip bar to the cable machine.
- Stand facing the machine and grab the bar with both hands, palms facing away from you.
- Step back a few feet to create tension in the cable.
- Keep your back straight and your chest up as you pull the bar down towards your chest.
- Pause for a moment at the bottom of the movement, squeezing your shoulder blades together.
- Slowly release the bar back up to the starting position.
- Repeat for desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary
Forearms
Primary