This exercise involves sitting on a machine with a lever attached to a weight stack. The user pulls the lever towards their chest, engaging their back muscles, and then releases it back to the starting position. This exercise is commonly used to strengthen the upper back and improve posture.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the back muscles, including the latissimus dorsi, rhomboids, and trapezius
- Improves posture and spinal alignment
- Increases grip strength and forearm muscles
- Can be modified to target different areas of the back
- Low impact exercise that is easy on the joints
How to perform
- Adjust the seat height so that the handles are at chest level.
- Sit on the machine with your feet flat on the footrests and your knees slightly bent.
- Grasp the handles with an overhand grip, keeping your elbows close to your sides.
- Slowly pull the handles towards your chest, squeezing your shoulder blades together as you do so.
- Pause for a moment at the top of the movement, then slowly release the handles back to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary
Lower Back
Secondary
Biceps
Primary