This exercise involves sitting on a bench with a cable machine in front of you, grabbing the handle with both hands, and pulling it towards your chest while keeping your back straight. It primarily targets the muscles in your upper back and shoulders.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, including the rhomboids, trapezius, and rear deltoids
- Improves posture and spinal alignment
- Increases strength and muscle definition in the back
- Can be modified to target different areas of the back by adjusting the grip or angle of the cable
- Provides a low-impact exercise option for those with joint pain or injuries
How to perform
- Adjust the cable machine to a low setting and attach a straight bar to the cable.
- Sit on the bench with your feet flat on the ground and your knees bent.
- Grab the bar with an overhand grip, hands shoulder-width apart.
- Sit up straight and engage your core muscles.
- Pull the bar towards your chest, keeping your elbows close to your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly release the bar 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