A machine exercise that targets the back muscles and also works the biceps and forearms.
- +Targets multiple back muscles
- +Can lift heavy safely
- +Ideal for improving strength and size
- –May strain lower back if not performed correctly
- –Requires good form to avoid injury
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 chest pad and footplate so your chest rests on the pad and feet are stable
- Grip the handles (neutral or wide), keep wrists straight, and brace your core
- Keep chest on the pad, spine neutral, shoulders down and back
- Pull the handles toward your lower chest/upper abs by driving elbows back
- Squeeze your shoulder blades together at the top; brief pause
- Lower the weight slowly until arms are straight; feel a stretch, no bounce
- Breathe out as you pull, breathe in as you lower
- Start light and avoid shrugging or letting shoulders roll forward