Primary Muscle: Back
Equipment: Cable
Level: Beginner
Purpose: To target the rhomboid muscle of your back.
Execution: Set the seat so that the handles are slightly lower than shoulder height. Keeping your body upright, grasp the handles with a wide grip. Retract the shoulder blades then pull the weight back in one explosive movement. Squeeze at the peak contraction before allowing the weight to pull you back to the start position. Allow a full extension of your arms before pulling back for another repetition.