Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid which make up the large pulling muscles of your upper back. It also involves the muscles on the front of your upper arms (the biceps group) which are responsible for bending your elbows.
Pulley position: Lat tower.
• To determine the appropriate grip width for you, hold your upper arms straight out to the sides at shoulder height. Bend your elbows approximately 90 degrees. Your hands should be no wider than your elbows. (For many individuals slightly less than elbow width is more comfortable.)
• Facing the Power Rods®, grasp the grips at a width determined above, then sit on the bench.
• Position your knees directly under the pulleys and sit upright with your arms extending upward. NOTE: You may position your hips directly under the pulleys but then you must lean back slightly from hips (not the waist).
• Maintain good spinal alignment, chest lifted, abs tight and maintain a very slight arch in your lower back.
• Initiate the movement by pulling your shoulder blades down and together while simultaneously drawing your elbows downward to the sides, and then inward, toward your trunk.
• The grips does not have to touch your chest but, at the end of the motion, your arms should be drawn near your sides, your shoulder blades should be fully depressed toward your hips and your forearms must be in line with the direction of the cables (not rotated forward).
• Slowly return to the starting position allowing your arms and shoulder blades to move fully upward, without relaxing the muscles.
• From the side view the forearms should appear to remain in line with the cables.
• Do not lose spinal alignment.
• Do not lean backward as you pull.
• Keep the chest up, especially at the bottom of the movement.
• Keep your lats tightened throughout the entire motion.
• Do not move your elbows posteriorly on the way down.