Primary Muscle: Back
Equipment: Machine
Level: Beginner
Purpose: To target the rhomboid muscle of your back.
Execution: From a lying position with your chest pressed against the support, grasp the handle with a wide overhand grip and lift the weight off its hinges. 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.