Target Muscles
| Basic Muscle Groups |
|---|
| Lower-back (Main Target) |
| Upper-back (Main Target) |
| Back (Main Target) |
| Biceps (Main Target) |
| Advanced Muscle Groups |
|---|
| Erector-spinae (Main Target) |
| Latissimus-dorsi (Main Target) |
| Bicep-brachialis (Main Target) |
| Caput-longum(long) (Main Target) |
| Caput-breve(short) (Main Target) |
Difficulty
Steps
Attach a single handle to the low pulley of a cable machine and stand facing the machine with your feet shoulder-width apart.
Grasp the handle with your right hand, step back to create tension in the cable, and position your feet securely.
Keep your back straight and chest up as you pull the handle towards your hip, leading with your elbow and squeezing your shoulder blade.
Pause briefly at the fully contracted position, then slowly release the handle back to the starting position.
Repeat for the desired number of repetitions before switching sides.
Benefits
Targets the muscles of the upper back, including the latissimus dorsi and rhomboids.
Engages the biceps and forearms for grip strength.
Improves scapular retraction and stability.
Equipments
