An exercise targeting the latissimus dorsi using a cable machine.
- +Effective for isolating lats
- +Adjustable resistance
- +Can help improve posture
- –Requires proper form to avoid shoulder strain
- –May be less effective for overall back development compared to compound movements
- –Can place strain on wrists if not done correctly
This exercise targets:
Upper Back
Lats
Traps
–
Triceps
Shoulders
Rear Delts
Rotator Cuff
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a cable at high pulley with straight bar or rope
- Stand facing machine, feet shoulder-width, slight hip hinge, chest up
- Grip shoulder-width, arms straight with a soft bend in elbows
- Pull the handle down to your thighs/hips by driving your upper arms back
- Keep elbows fixed; feel lats working, not triceps
- Control the rise until arms are overhead and lats stretch
- Don’t lean or swing; keep core tight. Exhale down, inhale up