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 straight bar to a cable machine and sit facing the machine with your feet flat on the floor, knees slightly bent.
Grasp the bar with an overhand grip (palms facing down) and keep your back straight.
Pull the bar towards your lower abdomen, retracting your shoulder blades and keeping your elbows close to your body.
Pause briefly at the fully contracted position, then slowly extend your arms to return to the starting position.
Repeat for the desired number of repetitions.
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 posture.
Equipments
