Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
Difficulty
Steps
Attach a straight bar or handles to the low pulley of a cable machine and grasp it with an underhand grip (palms facing up).
Bend your knees slightly and hinge at your hips to lean forward, keeping your back flat and chest up.
Pull the bar towards your torso, leading with your elbows and squeezing your shoulder blades together.
Slowly return the bar to the starting position in a controlled manner, then repeat for the desired number of repetitions.
Benefits
Strengthens the muscles of the upper back, including the trapezius and rhomboids.
Targets the biceps as secondary muscles.
Improves posture and scapular stability.
Equipments
