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.
• Sit on the bench facing the Power Rods®.
• Grab handles with palms facing each other.
• Place heels on the end of the platform, bend the knees comfortably.
• Sit up straight with your spine in good alignment.
• Initiate the movement by pinching each shoulder blade back and while drawing one your elbows down and backward toward the side of your body.
• Continue moving the arm past the side of the body while keeping your forearm pointing in the direction of the cable.
• Slowly return to the starting position, straightening the arm and letting the shoulder blade slide forward without slouching.
• Repeat this motion with the other arm while keeping the previous arm stretched out forwards.
• 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.