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
Sit at a cable row machine with your feet on the foot plates and knees slightly bent.
Grasp the handles with an overhand grip, hands positioned shoulder-width apart.
Engage your core and pull the handles towards your torso, leading with your elbows and squeezing your shoulder blades together.
Slowly return the handles 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
