How to do it
Take two seconds on the return to keep constant tension on the muscles.
- 1
Attach a straight bar to a low pulley cable and select the weight.
- 2
Sit on a bench facing the cable machine, feet planted on the platform, knees slightly bent.
- 3
Grasp the bar with an overhand grip, hands shoulder-width apart.
- 4
Pull the bar towards your waist, keeping your back straight and elbows close to your body.
- 5
Squeeze your shoulder blades together at the end of the movement.
- 6
Slowly extend your arms to return to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and avoid rounding your shoulders to prevent injury and ensure maximum engagement of the back muscles.
Common mistakes
- ✕Flaring the elbows out wide on the pull
- ✕Rocking the torso to add momentum
- ✕Driving the weight back with the legs