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Muscle group: Back

Steps

Attach a rope to a low cable. Stand facing away from the machine in a staggered stance with a slight forward lean. Hold the rope ends in a neutral grip, upper arms raised beside the head and elbows bent with hands behind the head. Extend the elbows to move the hands overhead and forward, then bend under control to return. Keep upper arms and trunk still and rope clear of the head. Use the same cable and setup.

One complete movement and controlled return count as one repetition; both arms move together.

Load is this machine’s indicated setting. Different machines do not share a kilogram leaderboard.

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