This machine allows for back workouts using individual weights.
- +Good for isolating back muscles
- +Less strain on lower back than free weights
- +Can be adjusted to fit user's body size
- –May not engage stabilizer muscles as much as free weights
- –Could cause back strain if performed incorrectly
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 so handles line up with mid to lower chest
- Place chest against pad, feet planted, back neutral
- Grip the handles firmly, thumbs around, wrists straight
- Set shoulders down and back before each rep
- Pull elbows back toward your hips; squeeze shoulder blades together
- Keep chest on pad; don’t shrug or flare elbows high
- Lower the handles slowly until you feel a stretch
- Exhale as you pull, inhale as you return; start light and add plates evenly