This exercise involves lying face down on a bench and pulling a cambered bar towards your chest, targeting the muscles in your back. It is a variation of the traditional barbell row and can help improve posture and upper body strength.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets the upper back muscles, including the rhomboids, trapezius, and latissimus dorsi
- Improves posture and spinal alignment
- Increases grip strength and forearm development
- Allows for a greater range of motion compared to traditional barbell rows
- Can be used as a variation to switch up a workout routine
How to perform
- Begin by setting up a cambered bar on a low pulley cable machine.
- Attach a V-handle to the cable and position yourself in front of the machine.
- Grab the V-handle with both hands and take a few steps back to create tension in the cable.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- With your arms fully extended, pull the V-handle towards your chest, squeezing your shoulder blades together at the top of the movement.
- Slowly lower the weight back down to the starting position, keeping your back straight and core engaged throughout the exercise.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Primary
Biceps
Primary