Primary Muscle: Back
Equipment: Machine
Level: Intermediate
Purpose: To target the rhomboid muscle of your back.
Execution: Set the seat low enough so that you can extend your arms fully without racking the weight. Place both feet to one side of the support pads. With the opposite hand, grasp the high row machine handle. Keeping your body turned to the side where your feet are, pull the weight down and 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.