Setup
Sit at a cable station with feet braced on the footplates and knees slightly bent. Grab the handle with both hands and sit upright with arms extended, feeling a stretch in your lats while maintaining a neutral spine.
How to do it
- Drive your elbows straight back past your ribs, keeping them close to your sides
- Squeeze your shoulder blades together hard at the end of each pull
- Keep your torso stable and upright throughout—avoid rocking back and forth
- Control the weight back to the starting position without letting your shoulders roll forward
- Think about pulling with your elbows, not your hands
Watch out for
- ✗Using momentum by swinging the torso backward and forward instead of keeping it stable
- ✗Pulling the handle too high toward the chest or neck instead of toward the lower ribcage
- ✗Shrugging the shoulders up toward the ears instead of keeping them down and back