This exercise involves sitting on a bench with your feet on the platform and pulling a cable towards your chest while keeping your back straight. It primarily targets the muscles in your back, shoulders, and arms.
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 upper body strength and muscle definition
- Can be easily modified for different fitness levels and goals
- Provides a low-impact workout option for those with joint pain or injuries
How to perform
- Adjust the cable machine to the appropriate height and attach a V-bar handle to the cable.
- Sit on the bench with your feet flat on the floor and your knees slightly bent.
- Grab the V-bar handle with an overhand grip and extend your arms in front of you.
- Keep your back straight and your chest up as you pull the handle towards your torso.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly release the handle back to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Biceps
Primary