| Main Muscle Targeted | Lats |
| Exercise Type | Strength |
| Auxiliary Muscles Worked | Biceps, Middle Back |
| Equipment | Cable |
| Mechanics Type | Compound |
| Exercise Level | Beginner |
| Applied Force | Pull |
| Sport |
Male Version
Male variant
Male variant
Instructions
1) Select the appropriate weight using a pulley that is above your head. Attach a rope to the cable and kneel a couple of feet away, holding the rope out in front of you with both arms extended. This will be your starting position.2) Initiate the movement by flexing the elbows and fully retracting your shoulders, pulling the rope toward your upper chest with your elbows out.
3) After pausing briefly, slowly return to the starting position.