This exercise involves standing in front of a cable machine and pulling the cable towards your face while keeping your elbows high and squeezing your shoulder blades together. It targets the upper back and shoulder muscles.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the upper back muscles, including the rhomboids, traps, and rear deltoids
- Improves posture by pulling the shoulders back and down
- Reduces the risk of shoulder injuries by strengthening the rotator cuff muscles
- Increases shoulder mobility and flexibility
- Can be modified to target different areas of the upper back and shoulders
How to perform
- Attach a rope or handle to a cable machine at chest height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the rope or handle with both hands, palms facing each other.
- Retract your shoulder blades and pull the rope or handle towards your face, keeping your elbows high and out to the sides.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Slowly lower the rope or handle back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Posterior Deltoid
Primary
Shoulder
Primary
Biceps
Primary