Muscles worked: This exercise emphasizes the latissimus dorsi, teres major and rear deltoid muscles which make up the large pulling muscles of your upper back as well as the trapezius and rhomboids. The biceps muscles on the front of the upper arms are also involved in this movement.
Pulley position: Narrow only.
• Remove the bench and stand on the platform facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on the platform, bend the knees slightly.
• Stand up straight with your spine in good alignment.
• Initiate the movement by pinching the shoulder blades back and together while simultaneously drawing your elbows down and backward toward the sides of your body.
• Continue moving the arms past the sides of the body while keeping the forearms pointing in the direction of the cable.
• Slowly return to the starting position, straightening the arm and letting the shoulder blades slide forward without slouching.
• Bilateral movement – both arms pulling at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pulling while the other is returning).
• Do not bend your torso forward at any point.
• Do not lose spinal alignment — keep chest lifted.