How to do it
Plant both feet evenly on the footrests to resist twisting forces.
- 1
Attach a single handle to a low pulley cable machine and select the desired weight.
- 2
Sit on a bench facing the cable machine with your feet braced against the footrests.
- 3
Grasp the handle with one hand and keep your back straight.
- 4
Pull the handle towards your waist, keeping your elbow close to your body.
- 5
Squeeze your back muscles at the end of the movement.
- 6
Slowly return the handle to the starting position.
- 7
Repeat for the desired number of repetitions before switching arms.
Expert tip
Ensure a full range of motion by fully extending and contracting your arm to engage the back muscles properly.
Common mistakes
- ✕Rotating the torso during each pull
- ✕Flaring the elbow away from the body
- ✕Dropping the working shoulder at full reach