| Purpose: Develop all the major muscles of the back. Stress is placed on the traps and lats. Secondary stress is placed on the biceps, posterior deltoids (rear delts) and forearms.
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| Equipment variations: Various types of handles can be attached to the machine.
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| Starting position: Use a handle that allows you to take a narrow grip. Palms should be parallel to each other. Sit on the seat and place your feet against the pads. Your knees should be slightly bent. Arch your lower back and maintain this arch throughout the movement.
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| Performance: Pull the handle back toward your waist. Keep your elbows close to your sides during the movement. When the handle touches the lifting belt (at your waist), squeeze your upper back hard. Visualize your rear delts actually trying to touch each other in order to feel your back contracting. Hold this position for a couple seconds. Slowly return to the starting position. Remember that the purpose of this exercise is to develop the lats. Therefore, overextending your torso when returning the weight stack is not necessary and only places undue stress on the lower back. Perform the desired number of repetitions using good form. |
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