Upper Back, Triceps, Chest
Why This Exercise: 180° of Motion, huge range of motion to get stronger. Great for overhand athletes. Excellent for posture. Decreases risk of rotator cuff injuries
Target Muscles: Lats/Upper Back, Triceps, Chest
Pro Tips: Pull through your elbows to fire your upper back. Squeeze your shoulder blades together as your hands near your hips.
- Set up an incline bench to 45 degrees
- Attach long handles to the top of the pulley
- Set up the bench and pulley to allow a full range of motion
- Grasp the handles with the palms facing in
- Pull through your elbows bringing your hands past your waist
- Keep your elbows bent and fixed throughout the rep
- Without pause, allow your arms to slowly return to the starting position over two seconds
- Make sure you go all the way up if your shoulder joint allows this pain free
- Focus on feeling the lats, the outside muscles of the upper back, get a good pump and burn, wear the lats out
- If you bend and straighten at the elbow joint, you will use more of the triceps and less of the lats
