This exercise involves sitting on a cable machine and pulling the cable towards your chest while keeping your arms straight. It primarily targets the muscles in your back and shoulders.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi, teres major, and triceps muscles
- Improves upper body strength and stability
- Increases range of motion in the shoulders and upper back
- Can be modified for different fitness levels by adjusting the weight and resistance
- Engages the core muscles for added stability and balance
How to perform
- Adjust the cable machine so that the pulley is at the highest setting.
- Sit on the bench facing the machine and grasp the rope attachment with both hands, palms facing down.
- Extend your arms straight up and slightly forward, keeping a slight bend in your elbows.
- Inhale and slowly lower the rope behind your head, keeping your arms straight and elbows in line with your shoulders.
- Pause briefly at the bottom of the movement, then exhale and slowly raise the rope back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Chest
Primary
Traps
Primary