A machine-based exercise that targets the back muscles.
- +Isolates back muscles effectively
- +Less risk of injury due to controlled motion
- +Adjustable resistance
- –Does not engage stabilizer muscles as much as free weights
- –May not provide enough resistance for advanced lifters
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 are at mid-torso level
- Plant feet, chest against pad, spine neutral, core braced
- Grip the handles with wrists straight and shoulders down
- Start by pulling shoulder blades back (retract) before bending the elbows
- Pull elbows toward your sides until handles reach your ribs; squeeze your back
- Lower the weight slowly, keeping control and shoulders packed
- Keep chest on the pad; don’t shrug or arch your lower back
- Breathe out as you pull, breathe in as you return