Classification
| Type | basic |
| Mechanics | compound |
| Direction | pull |
| Equipment | long pull |
| Additional Equipment | - |
Instructions
Preparation
Sit on bench and grasp narrow grip cable attachment. Place feet against platform, keep knees slightly flexed and sit upright.Execution
Pull grip toward waist. Simultaneously pull shoulders blades together. Return, keep arms slightly flexed as hands reach knees. Repeat.Variations / Comments
Let shoulders be pulled forward while extending arms.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Trapezius, Middle | Trapezius, Lower | Rhomboids | Latissimus Dorsi | Deltoid, Posterior | Brachialis | Brachioradialis |
| Stabilizers | Biceps Brachii | Erector Spinae | Rectus Abdominis | Hamstrings | Gluteus Maximus |
Front
Rear
