Performance: Attach a narrow grip handle to a cable row pulley station. Keep your knees bent with your feet flat on the support platforms in front of you. Keeping your torso perpendicular to the floor and your eyes straight ahead, pull the handle slowly toward your midsection until it nearly touches your navel. Focus on feeling the contraction in your back muscles. Squeeze your shoulder blades at the peak of the contraction, then slowly return the handle to the starting position. In order to allow for a good stretch in your lats, lean forward very slightly with your arms extended at the end of each rep. You should not, however, allow the weight to pull you forward a great deal as this will create a rocking motion while performing your reps which may lead to injury and will lessen the stress on the targeted muscle groups.
Muscle Emphasis: trapezius, latissimus dorsi, and erector spine; strong stress is also placed on the posterior deltoids, biceps, brachialis, and forearm flexors
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