How to do it
Pause for one full second with the handle at your waist before lowering.
- 1
Stand facing the cable machine with your feet shoulder-width apart.
- 2
Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight.
- 3
Grab the cable handle with a reverse grip (palms facing up).
- 4
Pull the handle towards your waist, keeping your elbows close to your body.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly extend your arms to return to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral spine throughout the movement to protect your lower back and ensure proper muscle activation.
Common mistakes
- ✕Standing up too tall between reps
- ✕Yanking the weight with a torso swing
- ✕Letting the elbows flare out to the sides