This exercise involves using a cable machine with a wide neutral grip handle to perform a pulldown movement. It primarily targets the back muscles, specifically the latissimus dorsi, but also engages the biceps and shoulders.
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
- Engages the biceps and forearms as secondary muscles, improving grip strength
- Allows for a wider range of motion compared to traditional pull-ups or chin-ups
- Can be easily modified for different fitness levels by adjusting the weight or using resistance bands
- Helps to improve overall upper body muscle definition and tone
How to perform
- Adjust the cable machine to a high position and attach a wide neutral grip bar to the cable.
- Stand facing the machine and grab the bar with both hands using a neutral grip (palms facing each other).
- Keep your chest up and your shoulders down and back.
- Engage your core and pull the bar down towards your chest, keeping your elbows close to your body.
- Pause for a moment at the bottom of the movement, squeezing your shoulder blades together.
- Slowly release the bar back up to the starting position, keeping your arms slightly bent.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Back
Primary
Traps
Primary
Biceps
Primary