Primary Muscle: Back
Equipment: Machine
Level: Intermediate
Purpose: To target the latissimus dorsi and rhomboid muscles of your back.
Execution: From a lying position with your chest pressed against the support, grasp the handle with an underhand grip and lift the weight off its hinges. Retract the shoulder blades then pull the weight up in one explosive movement. Squeeze at the peak contraction before allowing the weight to pull you back to the start position. Keep your elbows tight to your body. Allow a full extension of your arms before pulling back for another repetition.