A great upper body exercise that primarily targets your back, but also works your biceps and forearms.
- +Targets latissimus dorsi and biceps
- +Helps improve upper body strength
- +Versatile for various fitness levels
- –Can cause shoulder or back strain if done incorrectly
- –Not as effective for overall back development
This exercise targets:
Upper Back
Lats
Traps
–
Biceps
Shoulders
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust thigh pad to lock your legs; sit tall facing the machine
- Grab the bar slightly wider than shoulder width, palms forward
- Brace your core, chest up, slight lean back (about 10–15°), feet flat
- Pull the bar to your upper chest by driving elbows down and back
- Squeeze shoulder blades down and together; don’t shrug
- Control the bar back up until arms are straight and lats stretch; don’t let it slam
- Keep wrists neutral and forearms under the bar; exhale down, inhale up