This exercise involves sitting on a machine with a cable rope attached to a weight stack. The individual pulls the cable towards their body, engaging their back muscles, and then releases the tension slowly. This exercise is great for building upper back strength and improving posture.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the back, shoulders, and arms
- Improves posture and spinal alignment
- Increases overall strength and muscle endurance
- Allows for a greater range of motion compared to traditional seated rows
- Can be easily modified to target specific areas of the back or shoulders
How to perform
- Adjust the cable machine to the appropriate weight and attach the rope handle to the cable.
- Sit on the bench with your feet flat on the floor and your knees bent.
- Grasp the rope handle with both hands, palms facing each other.
- Keep your back straight and your shoulders relaxed.
- Begin the exercise by pulling the rope towards your body, keeping your elbows close to your sides.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the rope back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Lower Back
Primary
Biceps
Primary
Forearms
Primary