This exercise involves using a cable machine with a reverse grip to target the back muscles, specifically the lats. The movement involves pulling the cable down towards the chest while keeping the elbows close to the body.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the back muscles, specifically the lats, rhomboids, and traps
- Improves posture and spinal alignment
- Increases upper body strength and endurance
- Can be modified to target different areas of the back by adjusting grip width and hand placement
- Provides a safe and controlled movement for those with back injuries or limitations
How to perform
- Adjust the weight on the cable machine to a comfortable level.
- Attach a V-bar to the cable machine.
- Stand facing the machine and grab the V-bar with an underhand grip (palms facing towards you).
- Sit down on the bench and adjust the knee pad so that it fits snugly against your thighs.
- Lean back slightly and keep your chest up.
- Exhale and pull the V-bar down towards your chest, keeping your elbows close to your body.
- Pause for a moment and squeeze your shoulder blades together.
- Inhale and slowly release the bar back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Biceps
Primary
Forearms
Primary
Traps
Primary
Back
Primary