This exercise involves pulling a cable attachment towards your body while keeping your palms facing up. It primarily targets the muscles in your back, particularly the latissimus dorsi.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the latissimus dorsi, which is the largest muscle in the back and helps with overall upper body strength and posture
- Also works the biceps and forearms as secondary muscles
- Can be done with different grip variations to target different areas of the back
- Allows for a full range of motion and can be adjusted to accommodate different fitness levels
- Helps improve grip strength and overall upper body stability
How to perform
- Adjust the cable pulley to a high position and attach a straight bar to the cable.
- Stand facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an underhand grip (palms facing up) and your hands shoulder-width apart.
- Engage your core and pull the bar down towards your chest, keeping your elbows close to your sides.
- Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Biceps
Primary
Back
Primary
Traps
Primary
Forearms
Primary