A cable-based exercise that targets the back muscles through a pulling motion, engaging the lats, rhomboids, and rear deltoids while providing constant tension throughout the movement.
Stand facing the cable machine with feet shoulder-width apart. Grasp the cable handles with palms facing each other. Pull the cables toward your chest by retracting shoulder blades and bending elbows, then return to starting position with control.
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Grasp the cable handles with arms extended forward, palms facing each other, and maintain an upright posture.
Return to the starting position with arms extended forward, maintaining the same stance and grip position.
Squeeze shoulder blades, pull elbows back, maintain upright posture, control the movement
Using momentum, not retracting shoulder blades, arching back, incomplete range of motion
Increase weight, try different grips, add resistance bands, or perform with one arm.
Use lighter weight, focus on form, perform with resistance bands, or use a different grip.
Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, elbows, or lower back. Keep core engaged to prevent excessive arching.