This exercise involves using a cable machine to perform a rowing motion while sitting on an incline bench. The rope attachment is used to pull the weight towards the body, targeting the back muscles.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the rotator cuff muscles
- Improves shoulder stability
- Increases range of motion in the shoulder joint
- Helps prevent shoulder injuries
- Can be done with minimal equipment
How to perform
- Start with the cable machine. Attach a rope to the high pulley.
- Stand facing the machine and grab the rope with both hands. Your palms should be facing each other.
- Step back a few feet to create tension in the rope.
- Keeping your arms straight, pull the rope down towards your thighs. Your elbows should stay close to your body.
- Slowly release the rope back up to the starting position.
- Next, move to the row machine. Adjust the incline bench to a 45-degree angle.
- Place your chest on the bench and grab the handles with both hands.
- Pull the handles towards your chest, squeezing your shoulder blades together.
- Slowly release the handles back to the starting position.
FRONT VIEW
BACK VIEW
Triceps
Primary
Back
Primary
Traps
Primary
Biceps
Primary