This exercise involves sitting at a cable machine and pulling a bar down towards your chest while keeping your back straight and engaging your shoulder blades. It primarily targets the muscles in your upper back and shoulders.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the muscles of the upper back, specifically the latissimus dorsi
- Improves posture and spinal alignment
- Increases upper body strength and endurance
- Can be modified to target different areas of the back and shoulders
- Provides a low-impact exercise option for those with joint pain or injuries
How to perform
- Adjust the weight on the cable machine to a comfortable level.
- Stand facing the machine and grasp the cable bar with an overhand grip, hands shoulder-width apart.
- Step back a few feet from the machine, keeping your arms extended in front of you.
- Engage your shoulder blades and pull the bar down towards your chest, keeping your elbows close to your sides.
- 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, keeping your arms extended.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Posterior Deltoid
Primary