A machine-based exercise that targets the lats and upper back, performed in a seated position.
- +Targets the lats and upper back effectively
- +Adjustable resistance for all levels
- +Safer for beginners
- –Requires access to the specific machine
- –Less functional compared to free weights
- –Limited range of motion compared to cable exercises
This exercise targets:
Upper Back
Lats
Traps
Shoulders
Rear Delts
Rotator Cuff
–
Biceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat and chest pad so handles start just above shoulder height; feet flat
- Grip the handles firmly, wrists straight, thumbs around
- Sit tall with chest on pad, core braced, shoulders “down and back.”
- Pull the handles down and back in an arc, driving elbows toward your ribs/hips
- Keep elbows close; don’t shrug or flare them wide
- Pause and squeeze your lats and upper back at the bottom
- Return slowly to a full stretch with control, letting shoulder blades rise slightly
- Exhale as you pull, inhale as you return