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 handle with one hand and extend your arm straight, keeping your elbow slightly bent.
Engage your core and pull the handle towards your torso, leading with your elbow and squeezing your shoulder blade.
Slowly return the handle to the starting position in a controlled manner, then repeat the movement with the opposite arm.
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
